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
12 weeks
45-70 minutes
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!

96 Comments+ Post Comment

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Posted Mon, 03/16/2020 - 10:06
jobey varghese

can u post ppl workout A and B for both barbell and dumbbells-6day and 5days ..please..

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Posted Mon, 03/16/2020 - 08:15

Hi Josh-

Would it be ok to replace one of the rows on each pull day with a pull-up exercise or should I consider replacing the dumbbell pullover with the pull up?



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Posted Wed, 02/12/2020 - 15:52

Hi Josh,
Is there any way I could turn this into a 2 a day 6 day split? Could I just do the same workout twice a day with an increased set range in the morning and decreased set range in the afternoon? Thanks a lot too for the routine it's help me a lot so far!

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Posted Thu, 02/13/2020 - 15:32

Hi Brenden,

I don't feel it is necessary.

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Posted Mon, 02/24/2020 - 23:02

Please show me the difference between dumbbell pullover and dumbbell skullcrusher?
I see they are the same. Thanks

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Posted Tue, 02/04/2020 - 11:28

Hello Josh
I have performed all your suggested db workout. I just finished the 6 day one. Do you suggest that I start over with the 4 day upper/lower or repeat the 5 day and the 6 day. I want to continue to make progress. Also do you have any other db or BB workouts
Thank you in advance

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Posted Sun, 02/02/2020 - 16:31
Ryan Kelly

Hi, should cardio be done with this i.e HIIT or steady state after each workout or are the workouts enough?

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Posted Mon, 02/03/2020 - 15:05

Hi Ryan,

It depends on your goals and your own individual ability to recover. You can certainly add cardio to this program.

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Posted Thu, 01/30/2020 - 13:27

Hi Josh,
I have been working out for a while and started off at a 5 day program and now I am week 2 on this one. I have realised that even though I am doing more sets and reps than before that I no longer feel sore the next day. Is that a good thing or am I not pushing myself?

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Posted Fri, 01/31/2020 - 16:24

Hi Uday,

Soreness isn't a good indicator for effort or progress. Most people try to pick enough of a stimulus not to get sore. That means they're training with an appropriate volume to allow for recovery and progress.

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Posted Mon, 01/27/2020 - 15:20

Hey Josh,

For the Pullovers I have read that you can slightly adjust the movement to focus on either Chest or Lats,
which should I be focusing on for day 2? BTW thank you for all this free information, it has really been a massive help.

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Posted Mon, 01/27/2020 - 15:33

Hi Josh,

You'll hit both when performing them. The focus in this workout is to utilize them as a lat exercise.

You're welcome! Happy to hear you find it all useful.

Best of luck with the program!

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Posted Sun, 01/26/2020 - 19:15

Hope all is well Josh!

What’s your recommendation on the best way to resume the workout after missing days? If I happen to miss 1 day, I figure pick up where you left off.

What if you miss 2 or 3 days - With it being a 6-Day Workout split, would you recommend just continue on as normal? Or start over from Day 1? Do you have a different approach? Appreciate your time and knowledge, thanks!

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Posted Mon, 01/27/2020 - 14:51

Hi Tikki,

You can pick up where you left off, or start a new week altogether. Whichever approach works best for you and allows you to maintain consistency in the gym is the best approach to implement. Either works.

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Posted Wed, 01/22/2020 - 09:29

Hello Josh,
I think I might be one of the few here , I am 55 years old female looking to build muscle definition. I currently weight 190lbs with fat 39% and BMI 28.8. Beside working out I am not active during the day as I have a desk job. I have done your DB workout in sequence. I had no issues with the previous workout however the six day is though for me specially leg day.
What would you recommend for me to do to get my body fat down, BMI and lose weight while getting muscle definition.?
Thank you for you in advance I look forward to hear from you

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Posted Mon, 01/20/2020 - 16:42

Hello Josh,

I've been using this 6 day program for about two months now and I'm enjoying it. Recently my schedule changed and I'm really only available 4 days a week now. I don't want to decrease my training volume back down to the 4 day dumbbell plan you made (which I also used) and was wondering if it would be a good idea to split my leg days of this 6 day plan into the other 4 days. That way I'm lifting as much as I do with the 6 day plan, but still only going 4 days. What're your thoughts on this?

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Posted Tue, 01/21/2020 - 12:30

Hi Eddie,

If you are only able to train 4 days per week, I'd recommend the 4 day upper/lower. I realize that it's lower volume - but that means you'll have to prioritize getting stronger and moving up in weight to make up for the lesser volume and frequency.

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Posted Sat, 01/04/2020 - 11:52

Hello Josh,
I used this workout for the first week , that's a very impresve, I love it. I use it for fat loss and build lean muscle , but , I want to ask you , is this a good option for fat loss ? I'm using this with a caloric deficit , but I keep a good ratio of my macros.(I need to lose about , 10kg more, after 44kg lost just with deficit and a not good planed workout)
I want to ask you , if I need to include cardio to this workout and that if HIIT exercices are a good option before or after workout?
But , for the fat percentage , how I can change it? (16,7% now) I need to go on bulking? Or continue with a deficit? (18years, 183cm and 87,4kg from 131,8kg).
Thank you very much for this workout. Have a nice day!

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Posted Thu, 01/02/2020 - 22:36

Happy Holidays and Happy New Year Josh! Hope it was great. Appreciate you for all you’ve done with answering questions and having these guides available - thank you!

Couple questions, don’t mean to bother.

1. Is it safe to say the one rest day is Day 7, after all 6 days have been completed in a row?

2. Any recommendation when to add any HIIT sessions? I ask in order to keep up the endurance/stamina. Or would HIIT not really be recommended with this plan due to the volume?

3. Currently no bench for incline or decline - I’m attempting to purchase a solid one ASAP. Any recommendations for alternative movements, if any?

Thanks again for taking the time out of your day to help everyone. Greatly appreciate it!

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Posted Fri, 01/03/2020 - 11:20

Hi Tikki,

Glad you find them helpful.

1. Yes, that would be a good day to schedule your rest day on.

2. I generally don't recommend HIIT to people. Cardio is highly dependent on preferences and needs. It'll depend on what your ultimate goal is and what kind of cardio you enjoy performing.

3. Check out the one in this article: https://www.muscleandstrength.com/articles/7-pieces-of-equipment-for-you...

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Posted Sun, 12/22/2019 - 14:16
Justin Aubin

So I have been working out constantly since the 8th grade. I am no in the 10th grade and I decided to start these workouts, but I’m wondering if I can go directly to the six day work out without having to do the 3 day one and the 5 day one, although I have been doing the five day one for a month now

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Posted Mon, 12/23/2019 - 10:59

Hi Justin,

That could be fine. But, it's tough to say not knowing you and making a suggestion over the internet.

I would recommend giving this a read though - it'll give you an overview of what you should be prioritzing at your age:


Hope this helps!

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Posted Wed, 12/25/2019 - 13:44
Justin Aubin

Thank you very much!!!

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Posted Thu, 12/19/2019 - 07:48

Can i add 1 more exercise for arms per session ?

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Posted Thu, 12/19/2019 - 10:16

Hi Abdelrahim,

I wouldn't recommend it - but, ultimately, it's your call.

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Posted Thu, 12/19/2019 - 10:26

Hello Josh,

Why wouldn't you recommend it?

Thank you.

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Posted Thu, 12/19/2019 - 11:22

Hi Joe,

There is already plenty of volume both direct and indirect within the workout to elicit muscle growth without adding additional exercises. Additional exercises would become "junk volume" not necessary adding or subtracting to the workout itself.

Instead, I would perform the workout as written and work to get stronger with the current volume. This would be a more sustainable long-term approach when compared to adding more exercises and increasing the duration of the workout.

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Posted Thu, 12/19/2019 - 11:44

Great !! Thank you for the informative reply. Appreciated.

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Posted Sun, 12/01/2019 - 05:47

Is this workout include exercise for abs also.??
Or should i do another exercise for my abs

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Posted Mon, 12/02/2019 - 15:21

Hi Sudarshan,

Most find it unnecessary to train abs. However, if you deem it necessary for your individual goals, you are more than welcome to include it.

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Posted Wed, 11/27/2019 - 13:14
Asswatth Visakesan

Hi Josh,
I don’t have a bench how could I alter this plan?

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Posted Tue, 11/05/2019 - 03:20
Steuart Currie

Hi, just wanted to say this series of workouts is awesome. I have competed the 3 day dumbbell workout and already can feel and see results. Just wanted to ask a question. When I have completed the 6 day split course, whcih I will have by June 2020 what is the next weights workout I should do? I don't have access to a gym but do have dumbbells and possibly a bar. Thanks for any advice you can give.


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Posted Tue, 11/05/2019 - 10:11

Hi Steuart,

You can continue performing the same workouts but trying to change the weight used by investing in a wider dumbbell selection. You could also add in various bodyweight exercises that are challenging to you and help you accomplish your individual goals.

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Posted Mon, 10/21/2019 - 15:43

Hi Josh,

Thanks for this workout - I just started it and I'm enjoying it so far. I was just wondering if it was possible to do Push A, Leg A, Pull A, Leg B, Push B, Pull B, then rest day? I do leg-based cardio on days 2 and 4 (running, stairs and cycling), so it's easier for me to do legs on those days and recover in between. Would this work or do push and pull days have to be consecutive?

Thanks again for the awesome workout!

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Posted Wed, 10/23/2019 - 11:23

Hi Paul,

For sure! That would be a great way to adapt this program to your individual needs.

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Posted Fri, 10/18/2019 - 05:28

Hi Josh
Which wotkout
routine (3days,4,5 or 6 days suitable for a fourty year aged person?

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Posted Wed, 10/23/2019 - 11:12

Hi Balachandran,

I'd probably suggest the 3 or 4 day. Start off with the 3 days. If you find yourself needing more, bump it up to the 4 day after you've completed the 3 day.

Hope this helps!

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Posted Wed, 10/16/2019 - 01:51

Hello. I also have a Barbell. Should I replace or add something for a more advanced work out? Thank you. Great plan as always.

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Posted Wed, 10/16/2019 - 12:29

Hi Jasper,

Sure, you can definitely do that. It'll help you move heavier weight down the road which is an awesome form of progression.

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Posted Fri, 10/11/2019 - 08:28

Hey dude,pls send me the whole dumbell workout videos to download in one single link about 6 Day Dumbbell Workout Split pls pls....

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Posted Tue, 10/08/2019 - 00:01

Thank you for this workout, i live in an area with only one gym that is crazy expensive and i have limited equipment. This workout has been great for me.

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Posted Tue, 10/08/2019 - 11:39

Hi Donel,

You're welcome! Glad it's been helpful!

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Posted Mon, 09/16/2019 - 17:49

On Days 2 and 4 (Push Upper) you have Lateral Raise as an exercise.

This is considered a “pull” exercise. Would this be here just to aid (to some degree) with the remainder of the workout?

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Posted Tue, 09/17/2019 - 08:51

Hi Adam,

It's there to provide direct isolation work to the shoulder muscle which is a push muscle. Technically, you're right. At the end of the day though, you'll be ok performing a "pull" exercise on your "push" workout.

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Posted Wed, 09/18/2019 - 08:03

Thank You!

*I meant Day 1 & Day 4!

How would you go about CarbCycling alongside this program?

Would it be specific to each person? Whichever day exerts most energy?

Thank you in advance!

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Posted Wed, 09/18/2019 - 10:02

Hi Adam,

Carb cycling is something I've never personally done to be quite honest. If I were to do it, I'd try to line up my high carb days with whichever days you'd find to be the most challenging - this may vary person to person.

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Posted Mon, 09/16/2019 - 05:25

Why do Rear Delt Flys on the back / bicep days?
Not a shoulder move this no?

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Posted Mon, 09/16/2019 - 09:05

Hi Dave,

Technically speaking, yes. But given the rear delts are heavily involved on pulling motions, it makes sense.

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Posted Thu, 08/15/2019 - 12:53

Hi Josh
I also have a pull-up bar and I would like to use it in this program, I'd add pull-ups on pull A and chin-ups on pull B 3 sets max reps; do you think it's cool or should I replace some of the dumbbells exercises already there?

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Posted Fri, 08/16/2019 - 16:37

Hi Gian,

I'd sub them in for one of the row variations.