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
Split
Intermediate
12 weeks
6
45-70 minutes
Dumbbells
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:

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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!

167 Comments+ Post Comment

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Posted Sat, 09/12/2020 - 22:15
Tom

Hi, My aim is to lose fat and gain muscle as I am 215 lbs. Do I follow the 6 day dumb bell workout schedule or the 5 day one and can I do HIIT cardio after my dumb bell workout?

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Posted Thu, 09/24/2020 - 09:47
Abigail_M&S

Hey Tom - it is recommended that you complete this workout as written, and if you are not noticing changes after a few weeks, you can add in a cardio session 1-2 times per week after your workouts.

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Posted Sat, 09/12/2020 - 19:22
Guest

Hi, I weigh 210 lbs and am aim is to build lean muscle and fat loss. Do you suggest I complete the weight exercises first and then do HIIT cardio?
Also, can you recommend when should I consume proteins?

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Posted Thu, 09/24/2020 - 09:45
Abigail_M&S

Here's an article that gives more info about doing cardio before or after weight training: https://www.muscleandstrength.com/articles/choosing-cardio-pre-post-workout

Check out this article on protein consumption and timing: https://www.muscleandstrength.com/articles/muscle-protein-synthesis-timi...

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Posted Fri, 09/11/2020 - 22:18
Austin

Can I swap out some of the dumbbell workouts with the barbell equivalent of that particular exercise?

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Posted Sat, 09/12/2020 - 21:01
Marina_M&S

Austin - that shouldn't be an issue.

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Posted Fri, 09/04/2020 - 17:43
Peter

Hello, you explain how this whole series went from 3-4-5-6 day dumbell workouts. But where does this put 'Frankoman's Dumbbell Only Split'? Do we start with that one or is that the ending one? And thank you for these workout routines!

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Posted Wed, 09/09/2020 - 10:26
Marina_M&S

Peter - the Frankoman's Dumbbell Only Split is not written as part of this dumbbell only series. However, as a 3-day plan, you could start with that program for 10 weeks and then progress to our 4/5/6 day dumbbell only program.

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Posted Fri, 09/04/2020 - 05:22
John

I have a question to when l finish the 6 day Dumbbell workout fo l take 2 days rest or should I start the next day over again

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Posted Fri, 09/04/2020 - 09:14
Marina_M&S

John - you would take 1 day of rest, which would give you enough time to complete the next week of workouts.

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Posted Thu, 09/03/2020 - 22:40
Rich N

What would be the best way to incorporate pull ups/ weighted pull ups into this plan?

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Posted Thu, 09/24/2020 - 09:35
Abigail_M&S

Hey Rich - you could add in a few set of pull-ups on the pull days.

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Posted Thu, 09/03/2020 - 19:19
Johan

pls create 3, 4, 5 and 6 days workouts with only barbell PLSSS I LOVE SO MUCH BRO

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Posted Fri, 09/04/2020 - 09:16
Marina_M&S

Johan - thanks for the recommendations! Check out our 4 day barbell only workout here: https://www.muscleandstrength.com/workouts/4-day-barbell-only-workout

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Posted Thu, 09/03/2020 - 19:18
Johan

pls create 3, 4, 5 and 6 days workouts PLSSS I LOVE SO MUCH BRO

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Posted Wed, 09/02/2020 - 07:46
Siva Ganesh Naina

Hey..! The workouts are very good and effective but there is no workout for traps and abs and there is only one workout for tricep in pull day . Could you please look into this..!

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Posted Mon, 08/31/2020 - 13:04
Pacey Ely

When I am going through the sets should I do all the sets of one exercise one after another or should I go down the list and spread out the exercises. For example on Day 1, should I the 5 sets of the dumbbell bench press and then move on to do 3 sets of the decline dumbbell bench press or should I do one set of the dumbbell bench press and then one set of the decline dumbbell bench press and so on until I do the correct amount of sets for each exercise.

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Posted Mon, 08/31/2020 - 14:25
Daniel_M&S

Hey Pacey - do all the sets for each exercise then move onto the next exercise.

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Posted Tue, 08/25/2020 - 22:53
Hoang

In this workout, these are 5-6 exercises. Did I also have to warm up sets for each exercises ? How about warm up sets before main sets ? And how much times for resting between each exercises ? Thanks

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Posted Mon, 08/31/2020 - 14:26
Daniel_M&S

Hey Hoang - you only need to warm up at the beginning of your workout. You should need ot rest about 30-45 seconds between sets. Good luck!

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Posted Sun, 08/23/2020 - 17:47
Nader

Hey, i am 18 years old and i have a question.... how many seconds should i rest between sets? and is it right to keep doing this workout with 5 kg dumbells and over again every week to build muscels? or should i buy heavier dumbells every week to see better progress?

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Posted Tue, 08/25/2020 - 13:05
Marina_M&S

Hey Nader,

Rest periods should last anywhere from 45-60 seconds between sets. For continual muscle growth, eventually, you will want to increase weight. But feel free to start with 5kg dumbbells and work your weight up.

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Posted Wed, 08/12/2020 - 04:32
Balachandran

Now Iam doing this routine last six months. How to change the current routine.

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Posted Wed, 08/12/2020 - 10:08
Yoshi

Hey Balachandran

Here's a great superset workout to try if you're getting tired of the dumbbell only workouts.
https://www.muscleandstrength.com/workouts/fast-mass-program

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Posted Fri, 08/07/2020 - 19:50
Jared Malone

On the dumbbell pullover should I target my chest or my lats?

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Posted Mon, 08/10/2020 - 10:22
Yoshi

Hey Jared

You'll feel your lats at the most stretched position, but you'll need to focus on the chest squeeze at the top go make sure your pecs are as engaged as possible.

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Posted Tue, 08/04/2020 - 13:48
Emad

HI Josh, I'm 14 years old and about 58kg and I'm looking to start working out. My main goal is to build muscle mass as I am pretty skinny right now. Is this routine for building muscle mass or something else? just wondering.. Also, how can I track my progress and how long does it usually take to see progression? Thanks in advance.

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Posted Mon, 08/10/2020 - 10:30
Yoshi

Hey Emad

This is a great program to build muscle. As far as tracking, I recommend keeping a notebook and pen for you to write down your reps and sets that you perform.

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Posted Tue, 08/04/2020 - 09:19
Sameer Gupte

When do to cardio in 6 day schedule. My goals is reduce belly fat and gain muscle overall

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Posted Tue, 08/04/2020 - 09:56
Yoshi

Hey Sameer

Start with doing 10-15 minutes of cardio (light jog, stair-master) at the end of your workouts 2-3 times/week. As that get's easier you can go longer sessions after you finish your lifts, or up the intensity and do some interval training (30 second sprint, 30 second walk). Eventually add more cardio sessions throughout the week as your endurance grows.

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Posted Sun, 07/26/2020 - 21:54
Larry

How can I do this 6 day dumbells only workout to lose weight And burn fat

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Posted Tue, 08/04/2020 - 09:49
Yoshi

Hey Larry

Keep an eye on your rest times, keep them no longer than 60- 90 seconds between sets. Try to limit rests between exercises to less than 3 minutes. Keep your intensity up throughout the whole workout.

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Posted Fri, 07/17/2020 - 07:31
Virtuous3434

Hey Josh,
I'm a 37 year old female and I'm over weight. I'm your 6 day split at home with dumbbells. How many weeks should I do this? Also afterward what should I do next since I'm exercising at home? Also is it ok to do insanity in the morning and do the 6 day split in the afternoon?
I've been cooking at home. Baked chicken, fish and then a side of brown rice and vegetables for lunch and dinner. Breakfast is eggs and my snacks are protein shakes with a side of mixed berries (fruit). Sometimes pili nuts and fruit for snack. I hope im on the right track.

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Posted Mon, 08/10/2020 - 15:38
Yoshi

Thanks for reaching out!

You're definitely on the right track with getting your diet in check! I recommend running this program for 10-12 weeks. If you're still progressing then you can continue for longer. If you're going to run the HIIT programs with insanity, I would switch them around and perform your lifting in the morning and cardio after.

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Posted Mon, 07/06/2020 - 23:36
Charlie Morrison

Josh
Is it ok to take a day off say after the first push/pull/ legs then continue like that ?

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Posted Mon, 08/10/2020 - 15:33
Yoshi

Great question Charlie

You can definitely split it up that way.
P/P/L - REST - P/P/L

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Posted Mon, 06/29/2020 - 14:22
Mike

Josh-
I am a100% disabled vet, I need some help,

I can't walk or stand without solid support keeping myself standing. I eat right, I am 6'0 and 235 lbs. I'd like you you to makeup a 3 or 4 day plan with dumbbells only. I have a Bowflex weight bench, plus Total Gym knock-off gym.
Let me know how much $$ this will set me back.

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Posted Wed, 06/24/2020 - 16:28
XiangZhen Wu

Hello, I want to know is it ok to add day7 with abs training with cardio? Or I should just take one daybreak on day 7 to let my muscle recover do the protein synthesis? I am a fatty newbie before and had doing exercise 7days a week for 6 months now to lose weight. To be honest, before most of the time, my excise was cardio. Just start to swap to weight lifting 3 months ago, with chest/back/should/arms repeating routine with around 40 mins a day and keep repeating and 5-10km running after a period of rest during the day.
Since I really want to grow my muscles on my body to improve my look, I do realize that too much cardio can be hinder muscle growth, so I reduce the amount of cardio daily to try to increase my weight training time and find a new workout. So I find this amazing workout looks pretty damn awesome for me. But the Just wondering should I stop for 1 day a week for the maximum muscle growth when I do weight training? Because I feel like exercise 7 days a week is keeping my tensions up and momentum going.

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Posted Thu, 06/11/2020 - 19:50
Mohamed

Hi Josh
Is it possible to use the same weight for all sets like using 45 for all bench press sets?

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Posted Mon, 08/10/2020 - 15:50
Yoshi

Hey Mohamed

If you only have access to 45's then that will work to get you started, but you will want to pick up some more weight after 2 or 3 weeks to ensure that you're making as much progress as possible.

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Posted Sat, 06/06/2020 - 12:49
Pravek Rai

Gentleman no doubt your workout structure has been made so effectively but yes I have a question what if I don't have bench neither sofa or table. Cause I stay at rent house with no furniture. Thanks

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Posted Mon, 08/10/2020 - 15:39
Yoshi

Hey Pravek

You can perform a floor press in place of the bench. While you won't get the full "stretch", you can still get a fantastic workout with these.

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Posted Fri, 06/05/2020 - 10:42
Paolo Rodrigo

Hi Josh!
My Bench doesnt do a Decline Position, what can you recommend for me to do as an alternative please. I am on 10th week of the 5 Days Dumbbell series and hoping to try the 6th Days series in two weeks time?

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Posted Mon, 08/10/2020 - 15:48
Yoshi

Hey Paolo

Declines aren't necessary, your chest will get plenty of activation from flat bench and incline if you're able. I recommend adding a few extra flat and incline sets in place of the missing decline.

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Posted Fri, 05/29/2020 - 19:20
Varun Makhija

I am looking for fat loss and I want and advice on core and cardio activities that goes with this only dumbell workout. And I also need an advice should I follow the 5 day plan or a 6 day plan.

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Posted Mon, 05/25/2020 - 23:12
Marc

Hi, do you have any alternative exercise in substitute for those exercise with bench because I don’t have a bench at home. Looking forward to your response!

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Posted Mon, 05/25/2020 - 02:39
Akshat

Is it ok to do same reps all the 12 weeks and not to increase the reps of the exercise. In your 6 days workout same reps to be performed for 12 weeks
No increase in reps
So same reps will help or not help to built muscle

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Posted Mon, 08/10/2020 - 15:51
Yoshi

Hey Akshat

You can leave the reps the same and go up in weight every 1-2 weeks for muscle and strength gains.

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Posted Mon, 05/11/2020 - 11:42
Shawn T Williams

GOD there is so much complaining here. STFU! Im a World Champion powerlifter and have been doing this since Covid hit and its great. Im toning up and I see great results. Dont have a bench? Buy one or make one! Stop complaining! I used a damn broken dresser and a yoga mat on top for 3 weeks till i found a bench to buy. I looked everywhere for bigger weights till i found them. Improvise. This isnt a beginner workout, it clearly says so! If your just starting 6 days is too much for you. Anyways eat right and do this and you will see results. Thanks to the guy who made this plan, your awesome.