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!

58 Comments+ Post Comment

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

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
JoshEngland

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
Abdul

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
Donel

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
JoshEngland

Hi Donel,

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

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

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
JoshEngland

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
Adam

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
JoshEngland

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
Dave

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
JoshEngland

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
Gian

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
JoshEngland

Hi Gian,

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

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Posted Sat, 08/17/2019 - 08:36
Gian

Thanks Josh, I'll start on monday
Greetings from itlay

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Posted Mon, 08/19/2019 - 10:19
JoshEngland

Hi Gian,

Best of luck! Thanks for reading all the way from Italy!!

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Posted Sun, 08/11/2019 - 14:27
Joe

Hello Josh,

I would like your expert opinion.

Would it be beneficial if I were to increase the number of sets for some of the exercises? Or, not so beneficial?

For example, increasing sets for the following exercises;
Decline Dumbbell Bench Press to 4 sets
Dumbbell Floor Press to 4 sets
Dumbbell Pull Over to 4 sets
Rear Delt Fly to 4 sets
etc.

Basically, all exercises that have 3 sets, increasing it to 4 sets.

What do you think?

Thank you.

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Posted Mon, 08/12/2019 - 14:24
JoshEngland

Hi Joe,

I would aim to increase the weight used first and foremost, and for as long as possible. Once you're unable to increase the weight used (for whatever reason), I'd then recommend increasing the number of sets and dropping the weight by 20-30%, and begin increasing again whenever possible.

Hope this helps!

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Posted Mon, 08/12/2019 - 14:36
Joe

Hello Josh,

Yes. It does help. Thank you.

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Posted Sat, 07/27/2019 - 05:38
Joe

Hello Josh,

I have a question about exercise weight progression. I have added weight to each exercise if I was able to perform the top range of the 1st set. For example, the range for Dumbbell Bench Press, you have listed, is 8 -12 reps. If I was able to perform 12 reps on the first set, the next time I perform this exercise I would increase the weight. Is correct? Or should I only increase the weight if I can complete the top of range for all sets, in this case of Dumbbell Bench Press, that would 12 reps for each of the 5 sets.

Your colleague at Muscle & Strength, Steve Shaw, posted:
‘When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise’

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...

Please advise which is the correct way.

Thank you.

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Posted Mon, 07/29/2019 - 15:47
JoshEngland

Hi Joe,

There's dozens of ways you can progress your workouts. None of them are any better than the other and will all ultimately advance you to your goal.

Personally, I like to increase weight when I've completed the top range for all sets and only increase the weight of 1 set at a time from there.

It's a slower process but way more sustainable in my experience.

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Posted Mon, 07/08/2019 - 20:36
Joe

Hello Josh,

If I wanted to add a Dumbbell Shrug for the traps on what day would I add this? Where in this routine would the traps fit.

Thank you.

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Posted Tue, 07/09/2019 - 15:31
JoshEngland

Hi Joe,

I'd recommend adding them to your pull workouts.

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Posted Sun, 07/07/2019 - 11:43
HAMAD

HI
WHAT IS BEST DAY TO ADD ABS WORK OUT

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Posted Mon, 07/08/2019 - 16:05
JoshEngland

Hi Hamad,

Whatever days of the week you feel you'll be able to consistently get the ab work in.

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Posted Mon, 07/01/2019 - 16:38
Joe

Hello,
On some Push days you have Pull exercises and on some Pull days you have Push exercises. For example, Day 1 is a Push Day and you have Dumbbell Lateral Raise which is a Pull, and Day 2 is a Pull Day and you have Dumbbell Pull Over which is a Push. Please explain. Thank you.

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Posted Tue, 07/02/2019 - 10:24
JoshEngland

Hi Joe,

The split is emphasizing the muscle groups associated with pushing/pulling, not so much the actual movement patterns. Those particular movements are accessory/isolation movements by nature and won't affect the more compound push/pull movements on subsequent days.

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Posted Mon, 07/15/2019 - 12:25
JoshEngland

Hi Joe,

It's commonly debated whether the pullover is a back or chest exercise. In my experience, the work both at different portions of the movement and either can be emphasized based on your ability to connect with the target muscle group.

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Posted Mon, 07/15/2019 - 12:34
Joe

Hi Josh,
Thank you for clearing that up. I sort of/kinda thought what you said in your reply, but not 100 % sure. I really love what you have put together here. I have already gone through all of your previous dumbbell routines, but I really like this one the best. Thank you for sharing knowledge and expertise.

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Posted Mon, 07/15/2019 - 12:40
JoshEngland

Hi Joe,

Thanks! I appreciate you giving my programs a try and am happy to hear you enjoy them - if you ever have any other questions, you know where to find me!

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Posted Thu, 07/11/2019 - 12:48
Joe

Hi Josh,
I am confused as why you have the Dumbbell Pull Over on Day 2 and Day 5. It appears that Day 2 and Day 5 are for the back and biceps. On the Dumbbell Pull Over page it indicates that the main muscle group for this exercise is the chest and that mechanics are compound. Shouldn't this exercise be on Day 1 and Day 4 which appears to be for the chest, shoulders and triceps?

Please let me know.

Thank you.

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Posted Mon, 06/17/2019 - 02:47
Molly

Hi dear
Can u pls.give me a workout plan on a home gym machine

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Posted Mon, 06/17/2019 - 08:37
JoshEngland

Hi Molly,

What home gym machine do you have?

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Posted Mon, 06/17/2019 - 08:58
Neer malhotra

I have send an email attaching the image of home gym machine .pls.chk

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Posted Wed, 06/12/2019 - 01:47
Paul Berry

Hey Josh. So I recently decided the gyms in my area are just way too full all the time, I can't get in a good workout. If I focus on dumbbells and eventually get to this point in your plan and eventually reach like 80ish lbs per dumbell, am I going to be pretty noticeably muscular?

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Posted Wed, 06/12/2019 - 15:14
JoshEngland

HI Paul,

I'd say so. But everyone builds muscle differently based on their genetics.

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Posted Wed, 08/14/2019 - 18:08
Jeff

Im 5'8 150 i can lift 80 pound dumbbells for like 3 reps im not big or muscular looking but i know a guy he lifts the 90's for 20 reps and hes real muscular looking i cant quite get the 90's up but like i said im not big or muscular

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Posted Sun, 05/05/2019 - 07:13
LUKE James Taylor

Where should I place wrist training in this program?

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Posted Mon, 05/06/2019 - 11:23
JoshEngland

Hi Luke,

I'd recommend on pull days after bicep training.

Hope this helps!

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Posted Mon, 04/01/2019 - 22:09
Chauncey

I have been working out consistently for over a year now. I've tried different workouts and have made some pretty nice gains. I just started this one and man, Josh, I love it. Just finished day 4 and my body is screaming at me. It hurts so good. Thanks for creating this. Definitely my fav!

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Posted Tue, 04/02/2019 - 09:28
JoshEngland

Hi Chauncey,

Glad you like the workout! Thank you for giving it a shot!

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Posted Sat, 03/30/2019 - 09:49
Hitesh Khanna

I am doing the three days workout plan now. Would get results after completing 3 days , 4 days, 5 dats and six days workout. I am also having high protein and calorie diet

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Posted Mon, 04/01/2019 - 09:23
JoshEngland

Hi Hitesh,

Awesome! Can't wait to hear about your progress after you finish all of the workouts.

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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?

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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?

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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?

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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

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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