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

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:

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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!

Posted on: Thu, 11/16/2023 - 09:22

If I’m short on time, can I split a days workout into two half sessions (morning) and evening)?

M&S Team Badge
Posted on: Mon, 11/27/2023 - 19:57

You can, but I don't suggest doing this on a regular basis because it may impact your recovery. Hope this helps!

Posted on: Wed, 11/01/2023 - 02:22

Am I supposed to do set a and set b exercises or I can choose between a and b and do it for 6 days (with rest days)

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Posted on: Mon, 11/13/2023 - 09:42

You are supposed to do all the exercises on Workout A on one day and all the movements on B another day. Repeat with the remaining workouts the same way.

Hope this helps!

Posted on: Sat, 10/28/2023 - 12:37

Can u suggest me which cardio workouts are best after performing this workouts ??

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Posted on: Sun, 10/29/2023 - 15:38

Your goal to lose fat, and if so, what is your goal?

surya kiran
Posted on: Sun, 10/29/2023 - 15:56

My goal is to lose fat and build muscle simultaneously.

M&S Team Badge
Posted on: Mon, 10/30/2023 - 18:05

And very few people can do both at the same time unless you're a beginner. If you can't see your abs, focus on fat loss. 20-30 minutes of High Intensity Interval Training 3-4 days a week can help. Do those sessions either after weights or on off days.

Posted on: Tue, 10/24/2023 - 16:52

Hi, I have adjustable dumbbells up to 80 each. I am already maxing out on the goblet squat at 80. Is there an alternative I can add to my 6 day ppl split that only involves dumbbells?

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Posted on: Wed, 10/25/2023 - 08:47

You could so with jump squats or pause squats. Other than that, you may have to find single leg alternatives until you get some bigger weights.

Posted on: Thu, 10/19/2023 - 06:21

I think this workouts is very good to do,
But I want to train my pull-up in this
Program. Can I tran pull-up in this workout?
(Sorry for bad Eng)

M&S Team Badge
Posted on: Mon, 10/23/2023 - 20:46

English is fine. And yes, if you are able to do pullups, train them each day of the program if you want. The more reps, the better you'll get at them.

Pratyush Upadhyay
Posted on: Sat, 10/14/2023 - 09:51

What about abs? What would you recommend to go with these excersises for abs? Like for example I'm a young guy trying to build a physique good to look at. Any ab workouts to recommend?

Posted on: Fri, 10/13/2023 - 00:07

Can I add 2 band exercises in each program?

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Posted on: Fri, 10/20/2023 - 08:36

These were made for people that only had dumbbells. If you have bands as well, add them in for sure!

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Posted on: Fri, 10/20/2023 - 08:37

Hey there, Yumi. Check out these ab workouts and feel free to add any of them you like to this program.

Posted on: Sat, 10/07/2023 - 21:24

Can I add 3 band exercises in each day of workout?

M&S Team Badge
Posted on: Fri, 10/20/2023 - 08:33

Absolutely, Joshua. These were made for people that only had dumbbells. If you have bands as well, add them in for sure!

Posted on: Wed, 09/20/2023 - 19:44

Hello, I’ve been following your program for 2.5 years now and have notice gains. However I’ve seem to have gotten to the point of plateauing. I’ve been switching it up between 5 days and 6 days workout. I can progressive overload very slowly for the first 2 or 3 compound exercises but I can’t seem to progressive overload on the last 2 or 3 isolated exercises because I’m giving it all I have to progressive overload on the compound exercises. Is this normal? Thanks in advance for the awesome program.

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Posted on: Mon, 09/25/2023 - 20:39

That is normal to plateau and see this issue come up, Dameon. It may be time for a new program. Check this out and see if any of them interest you.

Posted on: Wed, 09/20/2023 - 07:10


I have more time on Wednesdays, and less time on the weekends, could I fit another session in one day? That make the weekly program look something like the following:
Mony: Push A
Tue: Pull A
Wed: Leg A (morning), Push B (evening)
Thu: Pull B
Fri: Leg B
Sat/Sun: Light cardio sessions

Thanks for coming up with this awesome program!

M&S Team Badge
Posted on: Mon, 09/25/2023 - 20:38

Taking one complete day off is recommended. So, if you took off Saturday or Sunday as a complete rest day, I would give this a thumbs up.

Posted on: Fri, 09/15/2023 - 05:54

I've been using this workout for a while and the results are fantastic. I've recently invested in an Inspire FT2 functional trainer. Do you have a similar split that incorporates more cable exercises?

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Posted on: Mon, 09/25/2023 - 20:37

I don't think we do, but that is not a bad idea, Aiden. I will make a pitch to my editor.

Posted on: Sun, 09/10/2023 - 17:23

hi, wanted to ask 2 questions.
1- what is the reason for 5 sets at the begging of push a push b and pull b?
2- what do you mean by 8-12 EACH on dumbbell split squat

M&S Team Badge
Posted on: Mon, 09/25/2023 - 20:36

Can't explain the higher sets at the beginning, Adam. Perhaps the author felt the extra volume would help or it is counting warmup sets.

8-12 each means each leg.

Posted on: Thu, 08/31/2023 - 07:22

This looks great, thank you! I apologize if this has already been asked, but I currently only have a flat bench. If i'm already doing bent over rows, what would a good sub be for the chest supported rows? Wide bent over row, etc?

M&S Team Badge
Posted on: Tue, 09/12/2023 - 11:03

Wide rows could be a good alternative, Cole. That would actually be my choice. Thanks for reading M&S!

Posted on: Mon, 08/28/2023 - 06:16

Its a good workout!!.I hope maybe you can make a dumbell workout plan without a bench.

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Posted on: Mon, 08/28/2023 - 08:57

Hi, Joe. We have one in the works because we realized that it was needed.

In the meantime, use the floor for flat exercises, and you can lie on a stack of pillows or blankets to elevate your shoulders for incline. Not perfect, but it beats nothing. Hope this helps!

Posted on: Thu, 08/24/2023 - 16:17

Is it ok to change the rep ranges to include some possible more strength? I.E instead of 8-12, 6-8? And could we replace some of the dumbbell exercises with barbell ones if we have it?

M&S Team Badge
Posted on: Thu, 08/24/2023 - 21:55

Yes and Yes, John.

Posted on: Wed, 08/16/2023 - 01:20

How much rest per set on each excersise?
Is it different for every excersise?

M&S Team Badge
Posted on: Thu, 08/24/2023 - 21:56

60 seconds for all exercises. Hope this helps!

Posted on: Mon, 08/14/2023 - 21:38

Also, is there a Dumbbell Pullover alternative? Thanks.

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Posted on: Thu, 08/24/2023 - 21:56

If you're using dumbbell only, not really. Got any other equipment besides dumbbells, or can you do pullups?

Peter G
Posted on: Sat, 08/05/2023 - 16:19

When doing these dumbbells only workouts should we do all the sets of one exercise before moving to the next exercise, or should we do one set of all of the exercises, then start back at exercise one and do another set of all until completion?

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Posted on: Mon, 08/21/2023 - 20:45

Most readers should do all sets of one exercise before moving on to the next. If you're advanced in training, then you could do the style that you described. Those are called circuits. Hope this helps!

Peter G
Posted on: Wed, 08/02/2023 - 13:25

Week 9 of the 6 day dumbbell workout and looking for the next workout to continue the body building dumbbell workouts. I started at 3 day, then 4, then 5 and now completing the six day. How do I mix this up and maintain the effectiveness? I have seen massive improvements and want to continue. Excellent programs!

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Posted on: Sun, 08/20/2023 - 21:08

I would suggest taking parts of all four workouts and combining them to make your own. That will work for a while. Eventually, I do suggest adding some other form of equipment into the equation, even if it's bands. You will need some new form of challenge eventually,

Posted on: Mon, 07/31/2023 - 16:18

Hello. I want to include some grip training. I did the 5 day dumbbell split and find that my grip is super weak and it's impacting some of my lifts. Can you please recommend some grip training exercises and what days I should plug them in/where in the workout?

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Posted on: Tue, 08/15/2023 - 10:01

Take your heaviest dumbbells and do a standing hold with them for as long as possible. Once you reach failure or 60 seconds, take a tennis ball in each hand and squeeze them repeatedly until failure. Do this at the end of every workout, and you will see grip improvement in a few weeks.

Posted on: Fri, 07/21/2023 - 16:33

How about abs. When do I introduce ab exercise in this workout?

M&S Team Badge
Posted on: Fri, 07/21/2023 - 20:16

Plug them in on any day you wish, Gabi. Here are several programs to choose from that can work along with this training program.

Posted on: Mon, 07/10/2023 - 20:05

First off thank you for these workouts! I have been alternating between the 5 day split and 6 day PPL for about 18 months and have seen some good results. I have a general question about training. I gained about 15 lbs and looked noticeably bigger since starting training, so I started reducing my calories in January to burn off some fat. I have taken about 10 lbs off but honestly, I look a lot smaller but definitely more toned. I'm back down to about 15% body fat and want to start putting on more muscle again. Is this the right approach? Should I keep following this rhythm of putting on weight and then cutting it again when I hit about 17-18% body fat or should I spend more time building muscle? I'm 44, male and a hard gainer. I have typically been cutting the cardio during bulking and then adding it during cutting phases but I intend to keep up a few days of cardio during the next phase of bulking. I just feel better generally with some cardio thrown in. Any advice is appreciated.

M&S Team Badge
Posted on: Tue, 07/11/2023 - 07:00

Hi, Ben. It's actually a good rhythm. The only thing I suggest is after your next build program, you focus on getting down to 13 or even 12% bodyfat. Every time you take that turn to get leaner, shoot to get that percentage down a little lower. Other than that, I think you have a solid plan. Hope this helps!

M&S Team Badge
Posted on: Fri, 07/21/2023 - 20:19

Ben, the website won't allow me to approve comments with external links. So, I am pasting part of your question here and answering it.

it comes back with 12-13% BF but I have a Renpho 'smart' scale that puts me at 15%. The smart scale seems to vary too much day to day to be accurate but would taking an average of these numbers seem like a good approach? Or is one method more likely to be reflective of actual body fat percentage? Thank you again for taking the time to respond and for the great workouts.

I would suggest picking one and sticking to it. Doing multiple calculators is like multiple scales in different places. Very hard to get a concise and clear number. I personally would use the scale since it said 15% and use that as motivation to get it down to 13. But, if you trust the links you shared more, then go with what you trust.

Posted on: Wed, 07/05/2023 - 11:21

Is it okay for a beginner to start with this program, or wouldn’t it really benefit compared to the 3 day split for example? I have a lot of spare time in the coming few months, and want to gain as much muscle asap (trying to bulk).

M&S Team Badge
Posted on: Tue, 07/11/2023 - 06:59

Hey Thomas, I would suggest starting with the 3-day, but work your way up to the six day within a couple of weeks if you can handle it. Also, eat big so you can get big. Good luck, and thanks for reading M&S!

Posted on: Fri, 06/30/2023 - 13:42

Is this a good workout for aesthtics? Will I achieve a v taper in 3 months or will it take longer, I have average genetics