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!

466 Comments
Jacob
Posted on: Sun, 09/18/2022 - 10:10

Hello I just wanted to know about how many calories I’d be burning every workout.

Thanks

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Roger
Posted on: Thu, 09/22/2022 - 17:04

The only way to determine that is to wear a smartwatch or calorie tracker and figure that out on your own. Factors such as activity level, intensity, your size, and metabolism all influence your calorie burning ability.

CJ
Posted on: Sat, 09/03/2022 - 14:30

Is this 6 day workout better than the 3, 4, or 5 assuming I have the time to do it consistently? For example, I’m doing a full body right now where I got each muscle 3 times a week. This routine would make it more so each muscle is hit twice a week but with more volume on each day. Confused which is better for muscle/Hypertrophy.

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Roger
Posted on: Sat, 09/03/2022 - 21:06

Hey CJ, I think you should go with this one personally if you're an experienced lifter. If you're relatively new to the training, you may want to stick to the full body plan.

Sajan
Posted on: Thu, 09/01/2022 - 04:11

Can i do tCan I choose this exercise strength training level instead of hypertrophy?

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Roger
Posted on: Thu, 09/01/2022 - 20:33

Sure you can.

Rayan
Posted on: Sun, 08/28/2022 - 15:04

What about Triceps?
There is only 2 exercises for triceps in a week

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Roger
Posted on: Mon, 08/29/2022 - 08:26

The triceps are working when you train chest and shoulders as well. If you feel you need more, then add one more exercise for similar sets and reps.

Shalen
Posted on: Mon, 08/22/2022 - 08:55

Hi guys, love the workout plans,
I am currently using 10kg dumbbells for my workouts
And I've gotten too strong for them anymore, so I've been adding more sets to my workouts, any other tips so I can still build muscle while I wait to get more weights?

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Roger
Posted on: Tue, 08/23/2022 - 08:36

Do reps slower, take shorter rest breaks, and you can occasionally do the exercises in circuit fashion. Other than that, stick with it until your bigger weights show up.

tyler
Posted on: Mon, 08/15/2022 - 11:15

For day 2 pull should I be targeting the back or chest on the pull over? I was guessing back because of how many other chest exercises are included for the full routine

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Roger
Posted on: Tue, 08/16/2022 - 10:11

Your guess is correct, Tyler. Focus on keeping the elbows in close so your lats work more.

Hani
Posted on: Mon, 08/08/2022 - 02:58

Hi , it says that this workout plan is for 12 weeks, do I switch the plans every 12 weeks for example 6 day workout, 5 day workout, 6 day workout and so on or do I just increase the weights every 12 weeks

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Roger
Posted on: Sun, 08/14/2022 - 09:50

Do this program every week for 12 weeks. If you get stronger, add weight, but don't feel obligated to. After 12 weeks, come on back, let us know how you did, and we can help you find a new program.

Thanks for reading M&S, Hani.

Benjamin
Posted on: Tue, 07/26/2022 - 08:32

hello, my sessions only last about 30 minutes, are they effective or should I make them last at least 45 minutes?

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Roger
Posted on: Mon, 08/01/2022 - 10:22

Crushing it, Benjamin! If you want to add size, feel free to take a little more rest between sets. Otherwise, you're fine.

Benjamin
Posted on: Mon, 08/01/2022 - 10:24

Perfect, thank you for the answer !

Brian
Posted on: Mon, 08/22/2022 - 19:42

Wondering why would taking longer rests gain more size? And how long of rests are we talking? An extra 30 seconds, a minute? Thanks!

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Roger
Posted on: Tue, 08/23/2022 - 08:45

The muscles will have a little more time to prepare for the next set, which allows you to train heavier or perform more reps. That extra load you're capable of performing can make a difference. You also won't be burning as many calories since you're not working as quickly. An extra 30-60 seconds is fine, depending on the time you have and feel you need.

Rey
Posted on: Mon, 07/25/2022 - 12:37

Hi, i just started this program two days ago. My targets are muscle growth and weight loss. May i ask you guys some questions?
- Do you guys have some tips for losing weight while building muscle?
- Is cardio necessary?
- There’s 8-12, 12-15 what does that mean?
I’m sorry if i ask you many questions and sorry for my bad english. Thank you very much team.

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Roger
Posted on: Sun, 07/31/2022 - 11:28

Hello, Rey. Taking these on one at a time here.

- Very few people can lose fat and build significant muscle at the same time. If you have to do both, focus on fat loss first. This guide can help you achieve that goal.

https://www.muscleandstrength.com/expert-guides/fat-loss

- Yes, cardio is necessary. Aside from burning calories, it's also good for both your cardiovascular and respiratory systems.

8-12 and 12-15 are the reps. You should do the exercise that many times in a row to complete one set. The number of sets you do is listed next to each exercise. So, if you have to do 3 sets of 12-15 reps, you can do that range of reps three times with short breaks in between.

Hope this helps, and feel free to ask other questions if you have them. Thanks for reading M&S!

Jake
Posted on: Thu, 07/21/2022 - 07:13

Hi, can I replace the some workouts with barbell rather than dumbbells or do you have an alternative plan where I can still hit each muscle group twice

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Roger
Posted on: Thu, 07/28/2022 - 21:06

What's good, Jake? Thanks for reading M&S!

These workouts were designed for people who only have dumbbells to work with. If you got a barbell, then definitely make switches where you feel it's appropriate.

Nick
Posted on: Thu, 07/14/2022 - 22:06

Hey! I was wondering if this workout plan was good for someone who is trying to gain mass rather that fat loss?

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Roger
Posted on: Sat, 07/23/2022 - 19:53

What's good, Nick? Yeah, it would be a good one for building muscle. Just make sure your nutrition and recovery supports the training, and you'll be bigger in a matter of weeks.

Renato
Posted on: Wed, 07/06/2022 - 18:37

I started with this one instead of the 3 day then 4 day then 5 day, is that ok? I've been doing this for like 3 weeks and I never read the other workouts lol

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Roger
Posted on: Sun, 07/17/2022 - 15:22

It is ok, Renato. I do suggest you add in the other workouts to get the full benefits that this program offers, but no harm, no foul starting with Day 3.

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Roger
Posted on: Tue, 07/26/2022 - 19:54

Apologies to both of you, and thank you, Dantello.

Starting with the 3 day would be the best bet. Then graduate to the 4-day, then 5.

Pullups are fine to add into these.

Dantello
Posted on: Mon, 07/18/2022 - 18:48

I think he means the 3-day, 4-day, and 5-day workout-per-week programs bc that was my question too.

Also I’m wondering can we work pullups into this or would that be too much?

Michael
Posted on: Tue, 06/28/2022 - 12:50

I just wanted to ask if the dumbell hip thrusts gets updated? I would really appreciate the tips, because the tips I do, when I research never really help, but for example the contracting with the whole foot in the goblet squad tip was amazing!

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Roger
Posted on: Fri, 07/01/2022 - 23:18

I can talk to the editors about updating the hip thrusts, Michael. In the meantime, let me know what you're having trouble with those about now, and perhaps I can help you.

Frosty
Posted on: Thu, 06/23/2022 - 03:25

Hey, I’m new to PPL and I’ve been working with a program called “Majin Buu” from someone on YouTube named MidasMVMT. I was wondering whether their overall program is better than this program for muscle mass. Thank you so much in advance

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Roger
Posted on: Sun, 06/26/2022 - 09:47

Not familiar with that program, but I can tell you that this one would be a solid choice for muscle mass.

Apurba
Posted on: Sat, 06/11/2022 - 19:15

Hey!
Its a awesome routine. Had a doubt though.
Can i follow this routine well after the 12th week, for maybe even years to come? Like if i increase the weight. So, for example 12 kg 3×8 then 12kg 3×12 and then, from there to 13 kg 3×8? Would that be effective to build muscle or do i have to change the routine after 12th weeks?

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Roger
Posted on: Mon, 06/13/2022 - 09:12

It's an effective way to get stronger for sure, and you may notice some growth, but eventually those muscles will need stimulated in a new way. After running it a second time, switch to a different program. Then, after you finish that one, try this one again.

Apurba
Posted on: Mon, 06/13/2022 - 22:24

Then can i go to the 5 day workout you guys have finish that and come back to this?

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Roger
Posted on: Wed, 06/15/2022 - 09:15

Sure! That would work.

Artemis
Posted on: Fri, 06/10/2022 - 22:53

I'm approaching the end of the 12 weeks of this routine and have progressed from the beginning of the series starting at the 3 day. The results have been great (went from 223 to 184 while building lean muscle) and I want to continue training with dumbells if possible.

I was planning to run through the series again from the beginning while increasing the number of reps/sets to keep it challenging while introducing cardio on the off days. Would this be okay if my goal is body recomp?

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Roger
Posted on: Mon, 06/13/2022 - 09:10

Sure, Artemis. Run it again and let us know how it goes.

Andre
Posted on: Thu, 06/02/2022 - 07:04

Hey, I have 2 questions regarding this workout routine. Is there any additional routine that I can do to work out and build my core muscle? Another question I have is what routine should I do after I've done this routine for 12 weeks?

Thank you

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Roger
Posted on: Tue, 06/07/2022 - 20:33

Hey Andre, here is a 12 week ab workout you can try. https://www.muscleandstrength.com/workouts/12-week-ab-workout-for-ab-def...

As for the next program, that would be determined by where you are after this one and what your goals are going forward. If you've just started this, don't worry so much about looking that far ahead. The programs that are here will be here when you're done.

Cristian
Posted on: Sat, 05/28/2022 - 15:31

Hey! Im Cristian, 14 years old, and only weighing around 105 lbs. I really want to gain lots of weight and muscle fast! What is the best way to do that, and is this a good plan to use? Thanks!

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Roger
Posted on: Sat, 05/28/2022 - 21:20

Cristian, thanks for reading M&S and for the question. If you want to build muscle and get swole, this guide will help.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

If dumbbells are the only option you have, then yes, this would help you. I will tell you that fast isn't what you should focus on. Taking your time is what is going to yield the best results. If you try to speed up the process, you're going to gain fat as well.

Good luck, and I hope this helps!

Cristian
Posted on: Sun, 05/29/2022 - 12:39

Thanks for the reply! Should I increase the weight for every set, or keep the same weight for the whole workout, and then when i feel comfortable, increase the weight for each workout when im ready. Also do you have any recommendations on what I should eat as a 14 year old, and how much I should eat as a 14 year old to get to around 140 lbs (at 105 right now), and increase my muscle mass because i am really skinny, as much personalized information you can give a skinny 14 year old, i will take it please!

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Roger
Posted on: Sun, 05/29/2022 - 19:56

Right now, your focus should be on feeling the muscles working. Don't go heavier with weight until it feels easy, as in you could do at least 2 more reps.

As for foods to eat, clearly healthy foods matter most. Chicken, fish, eggs, and turkey are all great sources of protein. Fats should be things like nuts, coconut oil, the yellow in eggs, and fats from fish. Then, there's carbs. Oats, whole grain pasta, sweet potatoes, white potatotes, and both white and brown rice will serve you well. You can splurge a couple of times a week and eat foods you like that may not be as healthy since your goal is to get swole. However, don't make it a habit. Clean food = clean weight gain.

Cristian
Posted on: Sun, 05/29/2022 - 22:00

Thank you, that helps a lot! In terms of reps, should I do something like:

First Set: 15 lbs, 12 reps
Second Set: 20 lbs, 10 reps
Third Set: 25 lbs, 8 reps

Or should i do something like this

All 3 Sets: 15 lbs, 12 reps (and when I am ready I increase the weight for the whole workout, instead of gradually going up each set, which one do you prefer, keeping one weight for the whole workout until i it feels easy to do that weight, or, increase the weight each set, and lower the amount of reps as you increase then weight).

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Roger
Posted on: Mon, 05/30/2022 - 19:10

Start with the 3 x 12 reps with 15's for a week or two. Once you get the hang of your form, go with 15, 20, 25 as you wrote in the beginning of your question.

Cristian
Posted on: Mon, 05/30/2022 - 19:20

Thank you, this helps me out a lot! Sorry to bother you with all of my questions!

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Roger
Posted on: Mon, 05/30/2022 - 19:29

That is literally why I'm here. Best of luck, and thanks for reading M&S!

kushal
Posted on: Fri, 05/20/2022 - 07:39

Hello!
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?
'Or'
Are there any other program may help me