If you’re looking for an ultimate, easy-to-follow, and effective 6 day dumbbell workout plan with printable PDF, you’ve come to the right place.
From push/pull/legs and full-body to upper-lower and muscle-group split, I’ve shared four different workout routines in this article.
These programs will help you increase strength, build lean mass, improve body composition, and enhance overall fitness.
Whether you’re a male or female, you can download one of the routines to work on your goal and achieve your best shape.
Should Your Train Six Days a Week?
Training six times a week is fine as long as you allow your trained muscles to get recover fully and feed your muscles the optimum nutrition.
Generally, the muscles need 24-48 hours of rest to get recover. So, you should design a program in a way that your muscles get 48 hours of rest before you train them again.
If your muscles are sore, not recovering, or you are feeling cramps, it indicates you over-trained your muscles. In this case, stop your workout, take proper rest and nutrition, and resume your training once you feel normal.
Working out six days a week also has advantages, such as you can train your muscle two-three times a week and perform both high-rep sets and high-load sets and integrate a variety of compound and isolation exercises into your training program.
6 Day Split Dumbbell Workout Summary
Routine Type | PPL, Full-Body,, Upper-Lower, & Bro Split |
Equipment Require | Dumbbells and a Workout Bench |
Program Goal | Strength and Hypertrophy |
Program Duration | 12 Weeks |
Difficulty | Intermediate |
Frequency | Six days a week |
Daily Session | 60 minutes |
Target Gender | Male and Female |
Alternate Plan | 6 Day Gym Workout Schedule |
The interval time between sets: Maintain the interval time of 1 minute to 3 minutes between sets. Keep it long when you lift heavy and short when you lift light dumbbells.
Optimum Load: Use the dumbbells that are heavy enough to be challenging, so you’ll have to put your full strength to complete the suggested repetitions.
Suggested Program Duration: You’ll need to follow this program consistently for 12 weeks to see significant results.
Warm-up: Do 5-10 minutes of warm-up before lifting weights. You can do various dynamic cardio exercises or lift light weights to increase your heart and get your muscles ready.
If you work out four or five days a week, check out some of the following programs.
The Ultimate 6 Day Dumbbell Workout Routines
Everyone doesn’t follow the same workout plan. Some follow push/pull/legs (PPL), some like to do the full-body routine, while others do the simple muscle group (bro) split. That’s why I’ve created four types of 6-day dumbbell workout routines. Depending on what you like, you can download one of them.
The PPL split involves high-rep sets (10 to 20) for the first three days and heavy-load low-rep sets (6 to 10) for the last three days. The high-rep sets help build muscles, while the heavier loads increase strength.
Doing the total body workout six days a week will help you gain strength and endurance and allow you to build a shred physique over time.1 A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – National Strength and Conditioning Association
The bro-split means training only one muscle group in one day. It will be beneficial for those who want to sustain their strength and size.
And the upper-lower split training separates the upper and lower body training sessions.
1. Push-Pull-Legs (PPL)
The PPL is one of the most efficient workout programs that boost strength and hypertrophy.
It involves training of the chest, shoulder, and triceps on push day, the back, biceps, and posterior delt on pull day, and the lower body on legs day.
Doing the dumbbell push, pull, and legs for 6 days a week allows you to train your major muscles twice a week.
You can also train your abdominal muscles on your push, pull, or leg day.
PPL 6 Day Dumbbell Workout Schedule:
Day | Workout Type | Muscles Worked |
---|---|---|
1 | DB Push workouts | Chest, Triceps, and Shoulders |
2 | DB Pull workouts | Back, Biceps, Rear Delt & Core |
3 | Legs | Quads, Hams, Calves & Glute |
4 | DB Push workouts | Chest, Triceps, and Shoulders |
5 | DB Pull workouts | Back, Biceps, Rear Delt & Core |
6 | Legs | Quads, Hams, Calves & Glute |
Day 1 – Push Workout
Workout | Muscles Worked | Reps |
---|---|---|
Flat DB Bench Press | Chest | 15, 12, 12 |
Incline DB Bench Press | Chest | 15, 12, 12 |
DB Overhead Press | Shoulder | 15, 12, 12 |
DB Lateral Raises | Shoulder | 15, 12, 12 |
French Press | Triceps | 12, 10, 10 |
Tricep Kickbacks | Triceps | 10 x 2 |
Day 2 – Pull Workouts
Workout | Muscles Build | Reps |
---|---|---|
DB Bent Over Row | Back | 15, 12, 10 |
One-arm Kneeling Row | Back | 15, 12, 10 |
Dumbbell Facepull | Back, Rear Delt | 15, 12, 10 |
Concentration Curl | Biceps | 15, 12, 10 |
Spider Curl | Biceps | 15, 12, 10 |
DB Reverse Crunches | Abs | 10 x 2 |
Day 3 – Legs Workout
Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Quad | 15 x 2 |
Forward Lunges | Quad | 10 x 2 |
Leg Extension | Quad | 10 x 2 |
Dumbbell Leg Curl | Hamstring | 10 x 2 |
Romanian Deadlift | Hamstring | 6 x 3 |
Dumbbell Glute Bridge | Glute | 10 x 2 |
Dumbbell Calf Raises | Calves | 15 x 2 |
Day 4 – Push Workout
Dumbbell Push Workout | Muscles Build | Reps |
---|---|---|
Incline Bench Press | Chest | 10, 8, 6, 4 |
Floor Press | Chest, Triceps | 10, 8, 6, 4 |
Incline Dumbbell Fly | Chest | 8 x 2 |
OH Triceps Extension | Triceps | 10, 8, 6 |
Arnold Press | Shoulder | 10, 8, 6, 4 |
DB Lateral Raises | Shoulder | 8, 6, 5, 4 |
Day 5 – Pull Workout
DB Pull Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Deadlift | Back | 10, 8, 6 |
Pendlay Row | Back | 10, 8, 6 |
Incline DB Pullover | Back, Chest | 10, 8, 6 |
Incline Plank Rowing | Back | 10, 8, 6 |
Spider Curl | Biceps | 10, 8, 6 |
Wrist Curl | Biceps | 10 x 2 |
Day 6 – Legs Workout
Workout | Muscles | Reps |
---|---|---|
Sumo Squat | Quad | 10 x 2 |
Reverse Lunges | Quad | 10 x 2 |
Leg Curl | Hams | 10 x 2 |
Romanian Deadlift | Hams | 6 x 3 |
Hip Thrust | Glute | 10 x 2 |
Calf Raises | Calves | 10 x 2 |
2. Full-Body Dumbbell Workout
The full-body workout routine involves training of every muscle group from the upper to the lower body.
The total-body workout program not only builds muscles and strength but also enhances cardiovascular fitness.
Here’s a 6 day full-body dumbbell workout routine that includes 30 minutes of training each day.
I’ve designed this routine in a way that it won’t make you feel out of breath or burned out.
Day 1
DB Exercises | Muscles | Reps |
---|---|---|
Incline Bench Press | Chest | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
Dumbbell Squat | Quads | 15 x 2 |
Romanian Deadlift | Hamstrings | 10 x 2 |
One-arm DB Row | Back | 10 x 2 |
Day 2
DB Workout | Muscles | Reps |
---|---|---|
Pendlay Row | Back | 10 x 2 |
Spider Curl | Biceps | 10 x 2 |
Front Lunges | Legs | 10 x 2 |
Dumbbell Fly | Chest | 10 x 2 |
Lateral Raises | Shoulder | 10 x 2 |
Day 3
DB Exercises | Muscles | Reps |
---|---|---|
Sumo Squat | Quads | 15 x 2 |
Leg Curl | Hamstrings | 10 x 2 |
Floor Press | Triceps, Chest | 15 x 2 |
Rear Delt DB Fly | Rear Delt | 15 x 2 |
1-arm Row | Back | 15 x 2 |
Day 4
DB Exercises | Muscles | Reps |
---|---|---|
Flat Bench Press | Chest | 15 x 2 |
Arnold Press | Shoulder | 15 x 2 |
French Press | Triceps | 15 x 2 |
Incline Plank Rowing | Back | 10 x 2 |
Dumbbell Leg Raises | Abs | 10 x 2 |
Day 5
DB Exercises | Muscles | Reps |
---|---|---|
Dumbbell Deadlift | Full Body | 8 x 3 |
Incline IYT Raises | Back | 8 x 3 |
Concentration Curl | Chest | 15 x 2 |
Dumbbell Pop Squat | Leg | 10 x 2 |
Day 6
DB Exercises | Muscles | Reps |
---|---|---|
Reverse Lunges | Legs | 10 x 2 |
Dumbbell Pushup | Chest | 10 x 2 |
Dumbbell Fly | Chest | 10 x 2 |
DB Lateral Raises | Shoulder | 10 x 2 |
One-arm DB Rowing | Back | 10 x 2 |
3. Bro-Split Workout Program
The Bro split means working out only one muscle part in one training session. And it is suitable for those who want to maintain their muscle mass and strength.
The bro-split won’t be as effective as other workout programs for beginners. However, if you want to maintain your muscle volume, you can follow the below schedule.
Bro-Split 6 Day Workout Routine with Dumbbells:
- Monday – Chest
- Tuesday – Legs
- Wednesday – Back
- Thursday – Shoulder
- Friday – Biceps and Oblique
- Saturday – Triceps and Abs
- Sunday – OFF
Day 1 – Chest Workouts
Workout | Reps |
---|---|
Flat DB Bench Press | 12, 10, 8, 6 |
Incline DB Bench Press | 12, 10, 8, 6 |
Incline Dumbbell Fly | 10, 8, 6 |
Dumbbell Pullover | 10, 8, 6 |
Decline DB Bench Press | 10, 8, 6 |
Standing DB Upward Fly | 10 x 2 |
Day 2 – Legs Workouts
Workout | Reps |
---|---|
Dumbbell Squat | 15 x 2 |
Dumbbell Lunges | 10 x 2 |
Dumbbell Leg Curl | 10 x 2 |
Dumbbell Sumo Squat | 10 x 2 |
Dumbbell RDL | 10 x 2 |
Dumbbell Glute Bridge | 10 x 2 |
Dumbbell Calf Raises | 10 x 2 |
Day 3 – Back Workouts
Workout | Reps |
---|---|
DB Neutral-grip Bent-over Row | 12 x 2 |
Dumbbell High Pull | 10 x 3 |
One-arm Dumbbell Rowing | 10 x 3 |
Dumbbell Reverse Fly | 10 x 2 |
Chest Supported Row | 10 x 2 |
DB Overhand-grip Bent-over Row | 10 x 2 |
Day 4 – Shoulder Workouts
Workout | Repetitions |
---|---|
Dumbbell Overhead Press | 12, 10, 8, 6 |
Dumbbell Front Raises | 10, 8, 6 |
Dumbbell Lateral Raises | 12, 10, 8 |
Dumbbell Rear Delt Fly | 10, 8, 6 |
Dumbbell Upright Row | 10, 8, 6 |
Shoulder Shrug | 12, 10, 8 |
Day 5 – Biceps and Oblique
Workout | Repetitions |
---|---|
Standing Biceps Curl | 10 x 2 |
Prone Incline Bicep Curl | 10 x 2 |
Concentration Curl | 10 x 2 |
DB Preacher Curl | 10 x 2 |
Dumbbell Hammer Curl | 10 x 2 |
Wrist Curl | 10 x 2 |
Dumbbell Side Bends | 10 x 2 |
Dumbbell Side Plank | 10 x 2 |
DB Russian Twist | 10 x 2 |
Day 6 – Triceps and Abs Workouts
Workout | Repetitions |
---|---|
Dumbbell Skullcrusher | 12, 10, 8 |
DB Overhead Extension | 10 x 3 |
DB Triceps Kickback | 10 x 3 |
One-arm Tricep Extension | 10 x 3 |
DB Reverse Crunches | 10 x 2 |
DB Crunches | 10 x 2 |
Dumbbell Leg Raises | 10 x 2 |
4. Dumbbell Upper-Lower Split Program
It involves upper-body and lower-body training on separate days. It is great for those who want a simple and easy-to-follow dumbbell workout split.
Here’s how you can do an upper/lower 6-day split dumbbell workout program to train your body:
Monday – Upper Body
Workout | Muscles Worked | Reps |
---|---|---|
Flat DB Bench Press | Chest | 15 x 2 |
Incline DB Bench Press | Chest | 15 x 2 |
Bent-over Row | Back | 15 x 2 |
DB Lateral Raises | Shoulder | 15 x 2 |
French Press | Triceps | 15 x 2 |
Hammer Curl | Biceps | 15 x 2 |
Tuesday – Lower Body
Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Quad | 15 x 3 |
Leg Extension | Quad | 10 x 3 |
Dumbbell Leg Curl | Hamstring | 10 x 3 |
Romanian Deadlift | Hamstring | 10 x 3 |
Dumbbell Calf Raises | Calves | 15 x 2 |
Wednesday – Upper Body
Workout | Muscles Build | Reps |
---|---|---|
One-arm Kneeling Row | Back | 15 x 3 |
Dumbbell Fly | Chest | 15 x 3 |
Overhead Press | Shoulder | 15 x 3 |
Spider Curl | Biceps | 15 x 3 |
Kneeling Low-2-How Chop | Abs | 10 x 2 |
Thursday – Lower Body
Workout | Muscle Worked | Reps |
---|---|---|
Pop Squat | Thighs and Glutes | 10 x 3 |
Step-up | Thighs and Glutes | 10 x 3 |
RDL | Posterior Chain | 10 x 3 |
Hip Thrust | Posterior Chain | 10 x 3 |
Friday – Upper Body
DB Pull Workout | Muscles Worked | Reps |
---|---|---|
Flat Bench Press | Back | 10, 8, 6 |
Pullover | Back, Chest | 10, 8, 6 |
Incline Plank Rowing | Back | 10, 8, 6 |
Spider Curl | Biceps | 10, 8, 6 |
Wrist Curl | Biceps | 10 x 2 |
Saturday – Lower Body
Workout | Muscles | Reps |
---|---|---|
Sumo Squat | Quad | 10 x 2 |
Reverse Lunges | Quad | 10 x 2 |
Leg Curl | Hams | 10 x 2 |
Calf Raises | Calves | 10 x 2 |
Download The 6 Day Dumbbell Workout Plan PDF
Frequently Answers Questions (FAQ)
Let’s see some of the crucial answers and questions related to the above workout programs.
Can You Build Muscle with Just Dumbbells?
Yes, you can build muscles with dumbbells only.
You can do many mass-building exercises to increase lean mass, such as bench press, squat, overhead press, deadlift, and dumbbell rowing.
However, you’ll have to be consistent and lift as heavy as possible with a proper form to get the desired results faster.
Dumbbells also provide a complete range of motion and help you exercise each muscle specifically.
Is Training 6 Days a Week Good?
Working out for the 6 days allows you to train your muscles at least twice a week and help you beef up muscles – demonstrated in a meta-analysis researched by Sports Medicine.2 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – Sports Medicine
However, you can also train for 4 to 5 days if you won’t complete six days. But make sure you work out your large muscles, such as your chest, back, and legs, twice a week.
How long does it take to see results with this 6-Day Dumbbell Program?
It usually takes three to four months to see the noticeable muscles. However, it also depends on how your body responds to the training, what you consume to build muscles, how much rest you give to your muscles, and how consistently you work out.
Generally, muscles grow when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB).3 Increasing lean muscle mass: nutritional and periodization strategies– BMC Sports Science, Medicine, Rehabilitation
So, to get the desired result faster, focus equally on your diet and training.
Related: How Long Does It Take To Build Noticeable Muscle?
Final Words and Helpful Exercises
Dumbbells are easy-to-use, effective, and provide a complete range of motion. You can do numerous exercises to hit your each muscle group throughout the body.
Dumbbell exercises are also easily customizable. You can modify any exercise to target the desired muscle groups.
However, having a set of dumbbells and a list of exercises is not enough. You need a well-designed training program to work on your fitness goal.
I’ve shared the various routines in this article. Depending on your choice, you can download one of them.
Once you complete the 6 day dumbbell workout program for the suggested period, you can move on to the gym exercises or keep doing it till the time you enjoy and see the benefits.
You can also check out the below articles that include doing dumbbell exercises with a step-by-step guide. It will help you perform each exercise effectively mentioned in the above 6 Day dumbbell workout schedule.
- 10+ Dumbbell Chest Exercises
- Dumbbell Leg Exercises
- Dumbbell Back Workout
- Best Dumbbell Biceps Workout
- Best Dumbbell Triceps Exercises
- 10 Dumbbell Exercises For Shoulders
I’ve also designed an ultimate 72 days detailed dumbbell workout program that is great for scaling up your fitness level and improving your physique at home. You can have a look. I hope you’ll like that.
References
- 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – National Strength and Conditioning Association
- 2
- 3Increasing lean muscle mass: nutritional and periodization strategies– BMC Sports Science, Medicine, Rehabilitation