Dumbbell Only Workout: 6 Day Dumbbell Workout Split

This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

Workout Summary

Build Muscle
12 weeks
45-70 minutes
Male & Female
download pdfDownload Workout

Workout Description

We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells.

This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements.

This is the final program in this particular series. Each program was written as a progression from the previous program. The main form of progression being increasing the total volume of your workouts by increasing the number of training days each week.

Prior to performing this program, it is recommended to go through the following phases:

6 Day Dumbbell Workout Split Overview

This workout can be performed for up to 12 weeks.

It follows a push/pull/legs workout scheme. As a result, you’ll train each muscle group at least twice per week. Some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that.

The program is void of any ab work and cardio work. However, both can be easily added at a frequency that aligns with your goals.

The main goal of the program is to help you build lean muscle mass. It can also be used for those with fat loss goals as well. Both goals will heavily rely on whether or not you’re currently eating in a calorie surplus or deficit at the time of performing the workouts.

Keep rest periods between 45-60 seconds when performing each workout.

When selecting a weight, choose a weight that is challenging for each exercise. You should feel as though you have just 1 more rep left in the tank upon completing each set.

After you’ve finished this workout program’s recommended duration, you’re more than welcome to continue on with it if you are enjoying it and still seeing results from it. Alternatively, you can cycle through the other workouts in the series, attempting to get stronger at the lifts each time you perform them.

Day 1: Push Dumbbell Workout A

Exercise Sets Reps
Dumbbell Bench Press 5 8-12
Decline Dumbbell Bench Press 3 8-12
Dumbbell Floor Press 3 8-12
Seated Dumbbell Press 4 8-12
Dumbbell Lateral Raise 3 8-12
Dumbbell Tricep Overhead Extension 3 8-12

Day 2: Pull Dumbbell Workout A

Exercise Sets Reps
Dumbbell Bent Over Row 4 8-12
Chest Supported Dumbbell Row 4 8-12
Dumbbell Pull Over 3 10-15
Rear Delt Fly 3 10-15
Dumbbell Bicep Curl 3 12-15
Zottman Curl 3 12-15

Day 3: Leg Dumbbell Workout A

Exercise Sets Reps
Dumbbell Squat 4 8-12
Dumbbell Stiff Leg Deadlift 4 8-12
Dumbbell Goblet Squat 4 8-12
Dumbbell Hip Thrust 4 8-12
Dumbbell Calf Raise 4 15-20

Day 4: Push Dumbbell Workout B

Exercise Sets Reps
Dumbbell Incline Bench Press 5 8-12
Dumbbell Chest Fly 3 8-12
Standing Dumbbell Press 4 8-12
Arnold Press 3 8-12
Lateral Raise 3 8-12
Dumbbell Skullcrusher 3 8-12

Day 5: Pull Dumbbell Workout B

Exercise Sets Reps
One Arm Dumbbell Row 5 8-12
Reverse Grip Dumbbell Row 4 8-12
Dumbbell Pullover 4 8-12
Dumbbell Hammer Curl 3 10-15
Reverse Curl 3 10-15

Day 6: Leg Dumbbell Workout B

Exercise Sets Reps
Dumbbell Deadlift 4 8-12
Dumbbell Split Squat 4 8-12 Each
Dumbbell Goblet Squat 3 8-12
Dumbbell Hip Thrust 3 10-15
Dumbbell Calf Raise 4 20

If you have any questions about this 6 day dumbbell only workout program, please feel free to ask away in the comments section below!

24 Comments+ Post Comment

No Profile Pic
Posted Wed, 06/12/2019 - 01:47
Paul Berry

Hey Josh. So I recently decided the gyms in my area are just way too full all the time, I can't get in a good workout. If I focus on dumbbells and eventually get to this point in your plan and eventually reach like 80ish lbs per dumbell, am I going to be pretty noticeably muscular?

JoshEngland's picture
Posted Wed, 06/12/2019 - 15:14

HI Paul,

I'd say so. But everyone builds muscle differently based on their genetics.

No Profile Pic
Posted Sun, 05/05/2019 - 07:13
LUKE James Taylor

Where should I place wrist training in this program?

JoshEngland's picture
Posted Mon, 05/06/2019 - 11:23

Hi Luke,

I'd recommend on pull days after bicep training.

Hope this helps!

No Profile Pic
Posted Mon, 04/01/2019 - 22:09

I have been working out consistently for over a year now. I've tried different workouts and have made some pretty nice gains. I just started this one and man, Josh, I love it. Just finished day 4 and my body is screaming at me. It hurts so good. Thanks for creating this. Definitely my fav!

JoshEngland's picture
Posted Tue, 04/02/2019 - 09:28

Hi Chauncey,

Glad you like the workout! Thank you for giving it a shot!

No Profile Pic
Posted Sat, 03/30/2019 - 09:49
Hitesh Khanna

I am doing the three days workout plan now. Would get results after completing 3 days , 4 days, 5 dats and six days workout. I am also having high protein and calorie diet

JoshEngland's picture
Posted Mon, 04/01/2019 - 09:23

Hi Hitesh,

Awesome! Can't wait to hear about your progress after you finish all of the workouts.

No Profile Pic
Posted Mon, 03/11/2019 - 04:05
James Barne

Hi Josh,

Since this program is meant for up to 12 weeks, whats next after this?

JoshEngland's picture
Posted Mon, 03/11/2019 - 09:33

Hi James,

After completing this workout I recommend a deload: https://www.muscleandstrength.com/articles/how-to-deload

And then selecting a workout that best fits your needs from here: https://www.muscleandstrength.com/workout-routines

No Profile Pic
Posted Tue, 02/26/2019 - 12:57
Gilles H

Thanks for those high quality free guides. I started with the 3 day a week and now this one after 2 months with the first. Half of my second week right now for this one and digging it. Only issue I have is my bench can only go incline and not decline, so I swapped those decline chest with chest flyes, is that ok?

JoshEngland's picture
Posted Wed, 02/27/2019 - 10:28

Hi Gilles,

Thanks! Glad you've enjoyed them.

Yes, that swap is fine based on your situation.

No Profile Pic
Posted Mon, 02/25/2019 - 10:00

Hi Josh, I have progressed through the dumbbell workouts and coming to this workout I have a question. I have no incline/decline bench only flat, so would using Lying Flyes and increasing the sets of the bench press be viable replacements for incline and decline chest exercises?

JoshEngland's picture
Posted Tue, 02/26/2019 - 11:27

Hi Jordan,

Awesome! Congrats on making it this far into the programs! Yes, those are fine substitutions based on the rest of this workout.

No Profile Pic
Posted Thu, 02/14/2019 - 13:56

I've been workout for one month. Can I use this program

JoshEngland's picture
Posted Fri, 02/15/2019 - 10:09

Hi Mony,

I'd recommend starting with this one and working your way through all of the dumbbell only workouts (the programs that follow each are linked at the bottom of each workout program with this series):


No Profile Pic
Posted Fri, 02/08/2019 - 00:56
gaymond lee

Do you finish all the reps and sets for each exercise and move to the next exercise or alternate the exercises until the sets/reps are completed?

JoshEngland's picture
Posted Fri, 02/08/2019 - 10:57

Hi Gaymond,

As written, perform all of the sets of an exercise before moving on to the next exercise.

No Profile Pic
Posted Sat, 01/12/2019 - 06:23


I like the fact this is free based and each step has a video. I was wondering tho, do you provide the same workout but spliced into one entire video. Maybe this would be a good option. Some, like me would pay to have each video run one after another for each workout programme you have designed. I know that's a lot of work but like I said, for that luxury we could pay or choose to have the free version of individual videos.

JoshEngland's picture
Posted Mon, 01/14/2019 - 14:08

Hi Liam,

Thank you for the recommendation. It's something we'll certainly consider.

No Profile Pic
Posted Fri, 01/04/2019 - 12:03
Amr ٩

What means 8 to 12 reps
While the program full period 12 weeks

JoshEngland's picture
Posted Fri, 01/04/2019 - 16:10

Hi Amr,

That is the rep range you should aim for during each set.

No Profile Pic
Posted Sun, 12/23/2018 - 19:28

I dont really see anything ab heavy in here?

JoshEngland's picture
Posted Wed, 01/02/2019 - 14:03

Hi Aaron,

If you feel it necessary to do ab isolation work, feel free to add it in.