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: Fri, 05/20/2022 - 07:39

I've lost around 23kg during the pandemic while there was a complete lockdown in my country. It's been around 9 month since I've lost the weight now I've some fats around my chest, belly and thighs and weigh around 77kg now I want to make my body tighter and build some muscle's

Will this program help me to achieve my goals?
Are there any other program may help me

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:22

Hi, Kushal. If dumbbells are all you have, then this is a good start. If you can train in a gym, let me know and we'll find another program for ya.

Posted on: Wed, 05/25/2022 - 08:14

Thank you for replying
I do have dumbells of 15 lbs and 8 lbs also I have resistance bands thats all i got.

M&S Team Badge
Posted on: Wed, 05/25/2022 - 18:40

Here is a good way to make workouts more intense. On the last set of each exercise, go to failure with the weight you can use. Then, take your band and do a hold in the contracted position as long as you can. Once you can't hold it anymore, you're done. This will blow your biceps up if you do it with curls.

Posted on: Sat, 05/14/2022 - 19:54

Hey, I'm a 13 year old and I've been on this program for about 6 weeks now. I've been using 10 LB dumbbells, do you think I would see changes with heavier dumbbells? I'm going for lean muscle like an NBA athlete and I definitely think I need to buy bigger dumbbells because 10 LBS is pretty light.

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:21

Time to go up, Tim. Give 15's or even 20's a go on some lifts. Keep those 10's around, though, in case you need them for other exercises.

Props for getting started early.

Posted on: Mon, 05/09/2022 - 03:34

Hey, thank you for the workout plan. I am just reaching young adult age and i’m very skinny and want to start working out in my home with this plan. Do you think it will help me see good results after the 12 weeks? Also what are the most important things to do to make sure I can see results? thank you.

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:20

Matt, thanks for the question and for coming to M&S!

Yes, this will definitely help you. Want to get bigger and stronger? Check out this guide.

Don't be afraid to ask more questions, either. May take us a bit, but we'll get back to you.

Posted on: Sun, 05/08/2022 - 19:28

Been lifting dumbbells for 6 months casually and without much knowledge. Wanted something more intense and this program looks solid, only problem is I don't have a bench. What can I do here?

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:19

Hi, George. Use the floor with a mat instead of a bench. If the movement involves an incline, skip it and do flat instead.

Posted on: Sat, 05/07/2022 - 01:43

Hi, on Leg B, split squat, does it mean 4 sets on each leg, or two sets for each leg?

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:17

Hi, Sam. That is four sets on each leg.

Posted on: Thu, 04/07/2022 - 23:38

I’ve been doing this like a circuit one set and then go to the next until I finish is this wrong should
I be doing say all
Four sets of the first thing and THEN move
On to the next please help am I an idiot this is bothering me

M&S Team Badge
Posted on: Sun, 04/10/2022 - 20:14

Hey Eric, no, you're NOT an idiot.

The plan was designed to be performed with all sets of an exercise before moving on to the next. But, other people have done M&S workouts in circuit fashion. You're not the first and you won't be the last. If you saw results, then great!

I do suggest changing it to the original plan so you can get a full understanding of how it is supposed to work.

Don't be afraid to ask other questions along the way, whether it be with this one or another workout here on M&S.

Dustin T.
Posted on: Sun, 04/03/2022 - 20:35

Hello! I am a 27 year old, looking to get back into shape due to covid. I am looking at this workout but wondering if a better one may suit me.

I have dumbbells, 2 barbell(A curl bar, and a bench bar), a squat rack, and a machine allowing leg pressing among other exercises, and lastly a treadmill.

I'm looking for a good 5-6 day split to begin working on.

M&S Team Badge
Posted on: Sun, 04/10/2022 - 20:11

Hey Dustin, what is your main priority right now? Are you just looking to get back into a routine, or do you have a specific goal in mind?

M&S Team Badge
Posted on: Sun, 04/10/2022 - 20:11

Hey Dustin, what is your main priority right now? Are you just looking to get back into a routine, or do you have a specific goal in mind?

Posted on: Sun, 04/03/2022 - 08:43

Hi, thanks for the routine.

The program looks absolutely awesome. Just had one question

What does it mean when it says that the program should be followed for 12 weeks? If I start now and continue doing it for years while slowly increasing weight(progressive overload), what is the worst that can happen?

M&S Team Badge
Posted on: Sun, 04/10/2022 - 20:09

Your body will get used to the movements, and you won't reach your full potential. Changing routines, weights, rep schemes, and exercises can help you improve your overall fitness levels.

Posted on: Wed, 03/23/2022 - 07:04

hi i am a female 17 years old and i want to look buff will this workout help me achieve my goals

M&S Team Badge
Posted on: Tue, 03/29/2022 - 20:02

It will at least get you started on the right foot. I have no idea what you look like now, or what your goals are, but this will at least help you see positive results that can get you closer to what you perceive as buff.

Posted on: Wed, 03/30/2022 - 15:36

i am 158cm 53kg and i want to look like tia clair or sara sigmundsdottir

M&S Team Badge
Posted on: Sun, 04/10/2022 - 20:08

I'm going to keep it real for you, Rukaja. This will get you started, but if you want to look like the elite of CrossFit, then you need to be patient. It took them a long time to look the way they do, and they both put in a lot of work. For example, Tia is a world-class weightlifter who actually competed at the Olympics before she went all in on CrossFit. You might want to consider looking at training with more CrossFit style workouts after you finish this program.

Posted on: Mon, 04/11/2022 - 17:42

ok thank you for the advice

Magnus A.
Posted on: Sun, 03/13/2022 - 12:42

Hey! Im thinking of jumping on this program, but i started thinking why are there two leg days? Thanks.

M&S Team Badge
Posted on: Wed, 03/16/2022 - 21:02

Since you're limited on the number of exercises you can do with dumbbells, and there isn't as much volume, you're able to train them twice in one week, Magnus!

Posted on: Sat, 03/12/2022 - 05:03

Excuse me i wanna ask something. How long should i rest between set for this particular program for better muscle growth? Many people say 3 - 5 minutes is best but what do you think?

M&S Team Badge
Posted on: Tue, 03/15/2022 - 18:11

What's good, William? 3-5 minutes is ok, but it will be a lot of time in the gym. By the time three minutes has passed, you should be good to go. I actually suggest 2 minutes, but if you need 3, take it.

Posted on: Thu, 02/24/2022 - 21:36

I started with your 5 day program in July for 12 weeks and have completed my 12th of the six day program. Kind of become stagnant in muscle growth. What would you recommend? Increase in weight? Add more reps? Switching to a different program? Thanks for the great programs you offer.

M&S Team Badge
Posted on: Sat, 02/26/2022 - 20:19

Time for a switch I think, Darren. Can you train in a gym, or are you at home? If at home, what equipment do you have? I want to make the best suggestion possible.

Posted on: Sun, 02/06/2022 - 00:32

Hello, can I add some push exercises in day 6? Because I really want to build my chest, or is there any option? Thank you

M&S Team Badge
Posted on: Tue, 02/08/2022 - 18:35

Hey Bori, this one is simple. In between each set of day 6, do 20 pushups. Make sure they are slow and controlled. If you can't do 20 each time, then go to failure. This is an easy and safe way to get more chest work in.

Posted on: Thu, 02/03/2022 - 23:32

I don't really see any workout that targets specifically the forearms, is it better if I add in day 1 and 4 supinated and pronated wrist curls? Or will I just fatigue my arms with the extra exercises?

M&S Team Badge
Posted on: Sat, 02/05/2022 - 19:50

Go for it, Chory. Traditionally, using a strong grip on all upper body movements stimulate the forearms. However, if you feel the extra work would pay off, go for it.

Posted on: Tue, 02/01/2022 - 15:05

Should I be increasing weight every set or find a good weight and use it for the whole workout?

M&S Team Badge
Posted on: Wed, 02/02/2022 - 18:59

Hi, Tim. If you find the weight is easy to use, then definitely go up. You may be stronger on some exercises than others. Use the weight that you feel best challenges the specific muscle.

Posted on: Mon, 01/31/2022 - 09:06

I love this workout so far. I did the 5 day workout before. I do have a question. I did day 1 workout A today. I increased the weight of the dumbbell bench press compared to last week. But I could do barely for reps of the floor press afterwards, same for the other exercises. Is that a normal thing or should I lower the weight next week and increase the number of reps first?

M&S Team Badge
Posted on: Wed, 02/02/2022 - 18:33

It is normal, Bernard. You can either reduce the weight next time, or set a goal to finish everything with the higher weight on the DB bench. That's up to you.

Posted on: Sat, 01/22/2022 - 00:47

Hi, I finished my first workout. I rested for 45 seconds each set and increased my weight for some of the exercises
and yet it took me less than 40 minutes, and it wasn't as intense as I thought it was. Is there anything I can do to increase the intensity and lengthen my workout?

M&S Team Badge
Posted on: Mon, 01/24/2022 - 17:55

Hi, Robert. Add one set per exercise, and perform slower negatives with each rep. That should make it a little more challenging.

Posted on: Mon, 01/17/2022 - 12:26

Hi, I'm 33 years old and skinny fat, my weight is 68 kg.
I want to gain muscles and weight and get rid of the fat area in the stomach.
I was doing dumbbells workouts before but not regularly, and I want to ask about weights.

I have 3 dumbbells 9kg, 11kg, and 14kg
My question is

Should I use my 14kg dumbbell for all the sets and reps and increase it by 1 kg every week?


Should I use them for the sets, for example, could I use the 9gk for the first 12(sets) then use 11kg for 10(sets) and 14kg for 8(sets).

Thank you so much for your valuable workout.

M&S Team Badge
Posted on: Tue, 01/18/2022 - 18:18

The second way you wrote it would be my approach, Rost. Use the 9's, then the 11's, and save the 14's for the final set. If you get to the point that you can use the 14's for all sets, you may want to invest in some heavier dumbbells.

Posted on: Wed, 01/05/2022 - 04:30

after completeing the main workout after 6-7 hours can i still do an cardio workout?like for 20mins ,is it okay to do cardio everyday maintaining 6-7 hours time gap between workouts?

M&S Team Badge
Posted on: Thu, 01/06/2022 - 17:51

What's up, Krishna? Yes, you can do cardio later on after the main workout. Take at least one complete day off from everything so you have time for recovery. Hope this helps!

Helen Trainer
Posted on: Mon, 12/27/2021 - 17:32

What is a good progression from this? I have access to dumbbells, barbell a bench (with a few different inclines and declines), and a decent power rack with a cable (I just have a tricep rope, lat bar and a little straight bar at the minute, though don’t mind getting more if they’re useful). I’d say to build strength and muscle is a the goal, but I don’t want to just be doing few really heavy reps. As I’m also a building apprentice so kind of need my joints, and to stay healthy rather than just big and strong. It’s also because of that I want to not do 6 days a week anymore, more like 5 or 4. I have liked push pull legs, but don’t know how to train everything enough each week while not doing it 6. Any programs, advice or just a point in the right direction would be great thanks

M&S Team Badge
Posted on: Tue, 12/28/2021 - 08:43

Hi, Helen. I believe I answered this one on another article you posted on, but I will share here for anyone else interested. Take this one for a spin. Just replace the movements you can't do with some that you can based on your equipment options.

Helen Trainer
Posted on: Thu, 12/30/2021 - 06:39

Thank you, yes I posed it on the wrong thing first. It was one I looked at rather that the one I’ve been doing. Thank you so much I think the free plans and advice are amazing

Posted on: Mon, 12/27/2021 - 09:06

The program says it can be done for upto 12 weeks. What can we do after 12 weeks or should I just continue this with progressive overload.

M&S Team Badge
Posted on: Mon, 12/27/2021 - 09:32

Hi, Ali! You can keep going with this one if you really enjoy it, or you can choose another of M&S' great workout plans based on whatever your current fitness goals are.

Posted on: Mon, 12/13/2021 - 20:18

Why can’t you do cardio while doing this program? I’m a beginner and I want to see if it’s best to do both or not .