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!

545 Comments
Rob
Posted on: Tue, 05/23/2023 - 16:14

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

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Roger
Posted on: Tue, 05/30/2023 - 20:54

Hey Rob, if you're feeling good with it, run with it as long as you see results. Glad it's helping you out.

jayesh kumar
Posted on: Tue, 05/16/2023 - 02:40

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

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Roger
Posted on: Tue, 05/30/2023 - 20:53
Rakin prasla
Posted on: Wed, 04/19/2023 - 21:05

If it have it, can the leg extensions be a substitute for goblet squats

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Roger
Posted on: Sun, 04/30/2023 - 15:10

Sure.

Joe
Posted on: Mon, 04/10/2023 - 07:34

For the dumbbell pullovers, should I hold them for chest or for the back?

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Roger
Posted on: Tue, 04/18/2023 - 12:59

They are great for both, but that is up to you.

Sam
Posted on: Mon, 04/03/2023 - 13:59

Any substitutes for those who only have dumbbells and no benches?

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Roger
Posted on: Tue, 04/18/2023 - 12:58

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.

Mark
Posted on: Mon, 04/03/2023 - 08:09

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

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Roger
Posted on: Tue, 04/18/2023 - 12:57

You mentioned hammer curls twice. Do they cause the pain or not? If they do, which alternative did you mean to put?

Zack
Posted on: Thu, 03/30/2023 - 19:21

Do i still need to take a day off if I am training everyday at the same hours so 24h between each training?

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Roger
Posted on: Tue, 04/04/2023 - 11:21

Yes, recovery is vital and that day off can make all the difference.

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Roger
Posted on: Tue, 04/18/2023 - 12:58

Perhaps light cardio such as extended walks or bodyweight movements and stretching, but that should be it.

Zack
Posted on: Tue, 04/04/2023 - 11:29

Can I do cardio on that day off?

Gabriel
Posted on: Fri, 03/24/2023 - 15:10

on which days do you recommend to add ab workouts?

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Roger
Posted on: Mon, 03/27/2023 - 20:59

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!

Thomas
Posted on: Wed, 03/22/2023 - 15:54

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…

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Roger
Posted on: Mon, 03/27/2023 - 20:58

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.

Palak
Posted on: Sun, 03/12/2023 - 11:34

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?

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Roger
Posted on: Thu, 03/23/2023 - 19:30

Sorry to read this, Palak. Hope things change for you soon. What do you eat normally, and what food do you have access to?

Wesley
Posted on: Mon, 02/20/2023 - 09:22

Hi there. Is best to do these excersices in an ascending pyramid scheme, or just with one set weight?

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Roger
Posted on: Tue, 02/21/2023 - 20:27

You can do it either way, Wesley. I suggest starting light and working heavy.

Jake
Posted on: Fri, 02/17/2023 - 23:02

Any suggestions for substitutions for exercises requiring a bench because I don't have access to one.

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Roger
Posted on: Tue, 02/21/2023 - 20:27

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.

David
Posted on: Mon, 02/13/2023 - 13:29

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?

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Roger
Posted on: Tue, 02/21/2023 - 20:28

No problem, David! Thanks for the comment and congrats on your progress.

Bel
Posted on: Fri, 02/10/2023 - 00:42

Do the chest supported row and bent over row work out the same muscles?

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Roger
Posted on: Tue, 02/21/2023 - 20:28

They do, Bel. The bent-over row requires more low back involvement, but that is the only major difference.

Dovydas
Posted on: Wed, 02/01/2023 - 16:03

Can I do this program for longer than 12 weeks?

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Roger
Posted on: Mon, 02/20/2023 - 20:58

Sure! Run it as long as you keep seeing results. How are the results so far?

Dovydas
Posted on: Tue, 01/31/2023 - 02:46

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.

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Roger
Posted on: Mon, 02/20/2023 - 20:46

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.

Pat
Posted on: Mon, 01/30/2023 - 17:43

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?

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Roger
Posted on: Thu, 02/16/2023 - 16:39

Throw them in Leg Workout A. If you can do single leg stiff-legged deadlifts, do those with Leg Workout B.

lxgndx
Posted on: Mon, 01/30/2023 - 16:10

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

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Roger
Posted on: Thu, 02/16/2023 - 16:28

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!

Abhi
Posted on: Sun, 01/22/2023 - 14:47

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.

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Roger
Posted on: Wed, 01/25/2023 - 08:50

What equipment do you have? Anything besides dumbbells and bodyweight?

Abhi
Posted on: Wed, 01/25/2023 - 17:31

i got a power rack and a pullup bar

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Roger
Posted on: Thu, 01/26/2023 - 20:07

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...

André
Posted on: Wed, 01/18/2023 - 08:35

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.

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Roger
Posted on: Wed, 01/18/2023 - 21:53

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.

André
Posted on: Thu, 01/19/2023 - 10:20

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

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Roger
Posted on: Tue, 01/24/2023 - 07:18

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!

Nick
Posted on: Fri, 01/13/2023 - 09:31

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?

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Roger
Posted on: Wed, 01/18/2023 - 21:51

Sure.

Rakin prasla
Posted on: Tue, 01/10/2023 - 20:32

Do the bicep workouts hit all 3 parts of your bicep?

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Roger
Posted on: Wed, 01/18/2023 - 21:51

Dumbbell curls for the biceps brachii, hammers for the brachialis, and zottman and reverse curls will hit both, but also work the coracobrachialis.