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!
545 Comments
HI, I jumped right into this workout after not lifting for about 10 years. I know this isnt recommended for beginners but Im about 8 weeks in feel great with awesome results. Im assuming I can stay with it? Any need to reduce back to 4/5 day, or even a Full Body 3 day split? Thanks
Hey Rob, if you're feeling good with it, run with it as long as you see results. Glad it's helping you out.
hello, first of all thanks for helping. i wanted to gain muscle but being a vegetarian its hard plus ive no access to protien powder so can you suggest a nutrition plan for me which will help me be a part of the fitness community being in india. thanks
This may help you out. Thanks for reading M&S!
https://www.muscleandstrength.com/articles/how-to-create-muscle-building...
If it have it, can the leg extensions be a substitute for goblet squats
Sure.
For the dumbbell pullovers, should I hold them for chest or for the back?
They are great for both, but that is up to you.
Any substitutes for those who only have dumbbells and no benches?
Anything flat bench related can be done on the floor. Seated exercises can be done on a chair. If it's an incline movement, simply do the flat version.
Dear M&S
Great program. Hammer curls cause pain on the inside of my elbow joint. Would hammer curls (which don’t cause any pain) hit the same muscle?
Many thanks
You mentioned hammer curls twice. Do they cause the pain or not? If they do, which alternative did you mean to put?
Do i still need to take a day off if I am training everyday at the same hours so 24h between each training?
Yes, recovery is vital and that day off can make all the difference.
Perhaps light cardio such as extended walks or bodyweight movements and stretching, but that should be it.
Can I do cardio on that day off?
on which days do you recommend to add ab workouts?
Add them on Days 1 and 5, Gabriel. That is how I would add them in. Do them at the beginning of the workouts. Hope this helps!
Should I still followe this routine, if I only have a flat bench? Not sure how I’d be able to do the decline dumbbell bench press for example…
Yes, you can still follow the program. Do flyes instead of decline to help target the lower pecs. You can also do dips leaning forward if you have a way to do those.
Hello there, I'm 160 cm, female, 15 years old and 50kg. I am not allowed to join gym due to strict family issues and hence, not provided with proper nutrition. I have dumbbells at my house so I do home workout at midnight, Do you have any recommendations for nutrition I can get?
Sorry to read this, Palak. Hope things change for you soon. What do you eat normally, and what food do you have access to?
Hi there. Is best to do these excersices in an ascending pyramid scheme, or just with one set weight?
You can do it either way, Wesley. I suggest starting light and working heavy.
Any suggestions for substitutions for exercises requiring a bench because I don't have access to one.
Do them on the floor, Jake. The range of motion may be diminished, but it works. I did it for a long time before I got a bench.
I recently started using this routine and it's been great so far. I use the Jefit app to track progress and created my own routine there based on this. Would you have any objections to me submitting this publicly on the app's database so that others can use it there as well?
No problem, David! Thanks for the comment and congrats on your progress.
Do the chest supported row and bent over row work out the same muscles?
They do, Bel. The bent-over row requires more low back involvement, but that is the only major difference.
Can I do this program for longer than 12 weeks?
Sure! Run it as long as you keep seeing results. How are the results so far?
Hello, I'm looking for a good workout plan. I am 183 cm, 62 kg, 15 years old. I come back home at 3 pm, eat and 1 hour later workout. Questions I wanted to ask:
1. Should I do warm up exercises before workout and stretching exercises after workout? If so could you link any good exercises?
2. Can I do this plan for longer than 12 weeks or should I change it after? My main goal is to gain weight, muscle and be strong.
3. How long should I rest between reps/sets?
4. Would this program work for my body weight, height, age and goals?
5. Should I increase the dumbbell weight each set?
That should be all my questions, if I have any more in the future I will make sure to ask. Hope to hear from you soon.
Thank you.
1. You can, but you could also do one or two lighter sets of each exercise combined with stretching before getting after the heavier sets.
2. You can keep going after 12 weeks if you like.
3. 90 to 120 seconds
4. It will as long as you train safe and smart.
5. If you can do more than two reps over the rep range, go up.
If I wanted to some an extra unilateral leg exercise like step ups, where is the best place to put them? Are there any other unilateral exercises you recommend adding?
Throw them in Leg Workout A. If you can do single leg stiff-legged deadlifts, do those with Leg Workout B.
Hello, I'm looking for a good workout plan. I am 183 cm, 62 kg, 15 years old. I come back home at 3 pm, eat and 1 hour later workout. Questions I wanted to ask:
1. Should I do warm up exercises before workout and stretching exercises after workout? If so could you link any good exercises?
2. Can I do this plan for longer than 12 weeks or should I change it after? My main goal is to gain weight, muscle and be strong.
3. How long should I rest between reps/sets?
4. Would this program work for my body weight, height, age and goals?
5. Should I increase the dumbbell weight each set?
That should be all my questions, if I have any more in the future I will make sure to ask. Hope to hear from you soon.
Thank you
1. Yes, one to two warmup sets of the first couple of exercises for each workout.
2. You can if you like.
3. 60-90 seconds
4. It absolutely would.
5. Once you can do more than two reps over the recommended rep range, go up.
Hope all this helps!
Hey, after finishing this 12 week program, what should I do next with the equipment i have. Since this program was targeted for building lean muscle, I’m looking for something that doesn’t necessarily have to be for building lean muscle as I’m currently on a bulk.
What equipment do you have? Anything besides dumbbells and bodyweight?
i got a power rack and a pullup bar
If you don't find anything on this link, let me know and I'll try to find you something.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Perhaps a silly question: are there serious objections to performing this 6 day workout in 2 blocks of one week. Point is that I want to workout 3 days a week and I like the variety in exercises, which is lacking in 3 day workouts.
If you're not an advanced lifter, it could impact your recovery. If you feel you can handle it, try it, but monitor your recovery. Once you feel like it's affecting you negatively, return to the normal program.
Hi Roger,
thanks for your quick reply. I think you misunderstood me. Instead of 1 week, I intend to do the 6 day workout in 2 weeks, so recovery won't be a problem. I'm an intermediate lifter and more or less forced to bring down my workout days to 3, hence my question.
Anyway, thanks for your attention.
Cheers,
André
Then, yep, I misunderstood you. Apologies, André. In that case, you should be fine. Just make sure you give them all you got when you do train.
All the best, and thanks for reading M&S!
hi
i dont like to do the floor press exercise on push A day so can i substitute it with something else like pushup or dip or anything push related exercise?
Sure.
Do the bicep workouts hit all 3 parts of your bicep?
Dumbbell curls for the biceps brachii, hammers for the brachialis, and zottman and reverse curls will hit both, but also work the coracobrachialis.