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
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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!

16 Comments+ Post Comment

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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
JoshEngland

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

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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
JoshEngland

Hi Gilles,

Thanks! Glad you've enjoyed them.

Yes, that swap is fine based on your situation.

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Posted Mon, 02/25/2019 - 10:00
Jordan

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
JoshEngland

Hi Jordan,

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

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Posted Thu, 02/14/2019 - 13:56
Mony

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

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

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):

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

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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
JoshEngland

Hi Gaymond,

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

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Posted Sat, 01/12/2019 - 06:23
Liam

Hi

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
JoshEngland

Hi Liam,

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

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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
JoshEngland

Hi Amr,

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

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Posted Sun, 12/23/2018 - 19:28
Aaron

I dont really see anything ab heavy in here?

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

Hi Aaron,

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