Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week6
- Time Per Workout45-70 minutes
- Equipment RequiredDumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download 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:
- 3 Day Dumbbell Only Full Body Workout
- 4 Day Dumbbell Only Upper/Lower Workout
- 5 Day Dumbbell Only Workout Split
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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!
739 Comments
Trying to understand the sets vs reps. Let us just go with Dumbbell Bench Press. 5 sets x 8-12 reps. Should I be staying with the same weight for all 5 sets? Should I be doing a pyramid starting with a massive heavier weight I know I could get for 8-12 reps on 1st set, and then lowering the weights thereafter to get those 8-12 on each subsequent set?
Thank you for your time!
Hi Leonard, this can vary from person to person, but for most lifters, I would suggest starting with a weight that you can do for 5 sets of 8 and making it a goal to get 5 sets of 12. Once you reach that point, you would go heavier and try to climb the ladder again.
Now, some lifters start light and go up each set. So, it could be something like 20 pounds for 12 reps, 25 for 12, 30 for 10, 35 for 10, and 40 for 8. That is just an example. Either way can be beneficial. I hope this helps!
Greetings,
I've just restarted my progress, and while keeping to a regular schedule has been difficult, the exercises fit my day perfectly. Would it work to do three days of one half of the plan in one week, then the other half the following week?
Thank you!
Hey Dan, results would likely not be the same, but as long as you're consistent you could still see some form of progress. Give it a go!
Are "One Arm Dumbbell Row" 8-12 reps each?
I believe that "Reverse Grip Dumbbell Row" should point to https://www.muscleandstrength.com/exercises/reverse-grip-bent-over-dumbb....
Yes, Joe. 8-12 for each arm.
I will let my editor know about the reverse grip row. Thanks for pointing it out.
"Dumbbell Calf Raise" link opens "Seated Dumbbell Calf Raise" video. My dumbbells with adjustable weights are not nice to use like that, I laid them on my legs parallel instead of perpendicular but it does not feel the best.
Instead can standing dumbbells elevated calf raise be done?
Yes, Joe. That works, and I hope it helps!
Hey again!
I’m finishing up my first bulk and moving into maintenance for a bit (and then a cut). Given I expect my energy to be a bit lower, should I continue with this program and drop the volume slightly (I.e, maybe remove 1 set per exercise) or go down to the 5 day version for maintenance and 4 day version for the cut?
Thanks in advance!
Hey Shane, you could do either the 5 day or reduce this one slightly. I see benefits could come with both. So, find what you like best. The four day program for the cut is a great idea. Definitely go with that, and please keep us posted!
Thanks Roger, I sincerely appreciate it as always!
Is there an optimum angle(or angles) for the incline and decline bench press.
Hi Rob, this will be individually based. I definitely don't suggest going too low on decline, but you may have to find the right angle on incline for yourself. I like 15 degrees because I get the upper pecs while minimizing the delt involvement. 30 is a popular choice as well.
Am I correct that it's 45-60 seconds rest between each set. But how much rest for transition between each exercise?
You are correct, Zeek, and the time should be the same when possible between exercises. Obviously some exercises will require more transition, but try your best to cap that time at 2 minutes. I hope this helps!
I've Done the 3 day, 5 day dumbbell workouts. Now I'm almost done with this 6 day. Is there a recomended workout plan to go to next after this one?
Hi Kurt, I hope the others have served you well. The next program for you could be at the link below. I hope this helps.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Could someone who is overweight benefit from this? I've been working out on and off throughout the years and have put on lot of weight (120kg) 24yrs old...+40kg in the past few years. Would I benefit from doing this at home for a month or two before going to the gym - I'd do this whilst maintaining a calorie deficiet. If so, what kind of results can I see and what areas? I have got 5 & 10kg dumbbells at home.
Hey JJ, yes someone who is overweight can benefit from this. I can't predict results, but being able to set a schedule, train consistently, and get themselves into a regular nutrition plan can start seeing progress within a few weeks. The weights you have will be fine. I hope this helps!
I was looking to add variation to my glute exercise and heard that step ups are a good alternative. What are your thoughts?
Hi Rob, I agree. You have to concentrate on using the glutes, but they are definitely a great choice.
Is the dumbell hip thrust done on a bench or the floor?
It can be either, Rob, but if you have a bench, then that would serve you better in my opinion.
Thank you.
One or two dumbbells?
Could you fix the missing link?
Hi Joe, I believe it is supposed to be two dumbbells.
We don't have a video for that exercise, but I will reach out to my editors and see if we can change that.
This is probably a silly question but if all I did was this 6-day program for the next 6-12 months, am I going to stop seeing results at some point?
Hi Zeek, it's not a silly question at all, but yes, eventually your progress will stall because the muscles need challenged in different ways. I personally feel after six months, you would need to make a change.
I've persisted with the Dumbell hip thrust in the 6 day dumbell routine but I just can't find my groove, and find it awkward and a bit messy. Is there an alternative to this? I have read the RDL does the same job, would you agree? Many thanks.
The RDL was going to be my suggestion, Jay. So, we're on the same page. Go with that, and see if it serves you better.
I purchased a belt that can hold two dumbbells on your sides. It's literally made for hip thrusts and can be used for squats, calf raises, etc. too.
Nice write-up, I like how this routine keeps things simple yet effective. It’s motivating for people working out in limited space, and I’m thinking about adding my home gym pulley system into the mix to bring variety to pull days while still following the structure. Great resource overall!
Im curious as I'm new to the world of building muscle but why do some exercises have 3, 4 or 5 sets with varied reps. Why isn't the same? Thank you.
Hi Jay, I can't answer for the author on this one specifically, but in some cases warm-up sets are included, or the exercise is a compound movement that can really benefit you. Therefore, they focus more sets to it. As for the varied reps, this could something as simple as changing the rep ranges for variety or the writer feels the exercise is suited for more reps with less weight.
I hope that helps!
Thanks for that. Another quick question, the previous routines always included shrugs but they are missing from this one. Are traps being worked enough? If you suggest to add them in, what day/days would be best?
To add - I've been working through your 3,4, and now 6 days dumbbell routines (I skipped 5 days because I'm perhaps too eager, but I fall back if 6 is too much) religiously for the past 7 months and I have seen tremendous results. I've lost 2 stone, and gone from a tall lanky guy with a beer belly to toned and receiving frequent compliments. Thank you so much, its amazing to have this no-nonsense, concise, well presented and tidy content not locked behind paywalls and subscriptions. As we say in my country, Yaldi! you guys are pure dead brilliant!
You could add the shrugs in on any pull day you like, Jay. Not sure why they were left off to be honest.
That progress is incredible, and we are glad you're here and benefiting from the workouts. That compliment was a great start to a day! Thanks for reading M&S!
Hello,
If my main goal is to be as strong as possible with "bulking" or getting big not being priority. Would you recommend changing the number of reps/sets/amount of weight/tempo? Also, after this twelve week program, what would you recommend as a next step? I would like to continue working out at home.
I appreciate your input.
Hi Lee, you could lower the reps down to around six but keep sets the same. You could also rest for three minutes between sets to maximize strength.
As for your next program after this, we may have one for you at the link below. Hope this helps!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
not sure if im missing something, but there is a lot of redundancy in some of the workouts. e.g doing the same thing with a slight varaition. if you are putting maximum effort into bench press / bent over row, why would you then do it again. wouldnt this make the 2nd / 3rd excersie junk voulme, and you could better use time / energy onto a different movement.
after i've done chest, theres no way i can do shoulder press, my front delts are destoryed.
--Push--
Dumbbell Bench Press
Decline Dumbbell Bench Press
Dumbbell Floor Press
--Pull--
Dumbbell Bent Over Row
Chest Supported Dumbbell Row
How do I incorporate pushups and pullups?
Hey Rory, I would suggest doing them at the beginning of the workouts. Pushups on push days and pullups on pull days, of course. Follow similar sets and reps.
Hope this helps!
Roger, hope all is well sir!
Curious as to your take on the Standing Press and Arnold Press.
Day 4: Push Workout B - the Standing Press (Exercise #3) is followed by the Arnold Press (Exercise #4).
I understand both of these movements are similar variations to an overhead press.
- Do you feel the movements are too similar and one should be replaced with a different exercise?
- Or do you think there is enough differentiation to keep the two, as-is?
- Any other thoughts or possible recommendations, if any?
Thanks for all you do!
Hey Tikki, hope all is well with you as well.
For full disclosure, I don't want to step on Josh's toes and am not sure why he had both exercises in here. However, I would personally keep the Arnold Press and replace the Standing Press with a Front Raise because that is a lot of pressing on the shoulder joint and rotator cuff. So, I would do Arnold Press as number 3, then go to Front Raise with number 4.
I hope this helps!
Will there be a material difference if I swap days for Pull A with Leg A? So Push, Leg, Pull, Push, Pull Leg? Just based on scheduling around other training activities I'm involved in.
I think it would be fine to do that, Henry. I don't believe it would affect the results. So, go for it, and please let us know how this helps you if you do it.
Does this workout also hit core? Because on the 5 day dumbbell only plan it says legs and core and here only legs.
Hi Sam, no direct core work on this one, but you can add an ab exercise on any three workouts and see improvements in core strength and stability.
You could also pick one of our ab workotus and do it in conjunction with this program.
https://www.muscleandstrength.com/workouts/abs
Hope this helps!
Hello, thanks for this plan. Do I do all the 4 sets of bench then move onto next the incline bench or do I do 1 set bench 1 set incline and so on? Thanks
Hi Brian, do all four sets of the bench, then move onto the next movement.
Hope this helps!
Please more dumbbell and bunch workouts! Realistically could I keep running this program with a rest week every 12?