6 Day Dumbbell Workout (The Ultimate Plan with PDF)

Whether you’re a beginner or intermediate, If you work out with only dumbbells at home or the gym, you can save one of your favorite DB workout routines from this article. Here, I’m going to share three types of 6-Day Dumbbell Workout Plan (with PDF) to help you build up lean body mass and strength over time.

Depending on what you like and what suits you the most, you can save or download one of the programs.

However, you can do a dumbbell HIIT workout plan – if you want to burn more calories and lose weight.

6 Day Dumbbell Workout Summary

Routine TypePPL, Full-body & Bro Split
Equipment RequireDumbbells and a Workout Bench
Program GoalStrength and Hypertrophy
Program Duration12 Weeks
DifficultyBeginner to Pro
FrequencySix days a week
Daily Session60 minutes
Alternate Plan6 Day Gym Workout Schedule
Check Out The Ultimate 3-Month Dumbbell Workout Plan on

Workout Program Description

Dumbbell Workout
Dumbbell Workout

1) People don’t follow the same workout plan. Some follow push/pull/legs (PPL), some like to do the full-body routine, while some follow the Bro split. That’s why I’ve created three types of 6-day dumbbell workout plans. And depending on what you like, you can download one of them.

2) In the 6 Day PPL DB workout program, you’ll do higher reps (10 to 15) for the first three days while you do fewer reps (6 to 10) in the last three days.

The higher repetitions will help you boost strength while the heavier loads increase mass.

3) 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. 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – National Strength and Conditioning Association

4) 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.

5) Maintain the interval time 1 minute to 3 minutes between sets. Keep it long when you lift heavy and short when you lift light dumbbells.

6) Use the dumbbells that are heavy enough to be challenging, so you’ll have to put your full strength to complete the suggested repetitions.

7) You’ll need to follow this program consistently for 12-weeks to see the significant results.

If you work out only four or five days a week, you can check out some of the following programs.

6 Day Push/Pull/Legs (PPL) Dumbbell Workout Plan To Build Muscle

The PPL is one of the most efficient workout programs that boost strength and hypertrophy.

You can train your chest, shoulder, and triceps on day 1; Back, biceps, and wrist on day two, and legs on day three in the PPL workout program.

Doing the dumbbell push, pull, 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 or pull day, depending on how much energy you have after your significant muscles group training.


DayWorkout TypeMuscles Worked
1DB Push workoutsChest, Triceps, and Shoulders
2DB Pull workoutsBack, Biceps, Rear Delt & Core
3LegsQuads, Hams, Calves & Glute
4DB Push workoutsChest, Triceps, and Shoulders
5DB Pull workoutsBack, Biceps, Rear Delt & Core
6LegsQuads, Hams, Calves & Glute

Related: PPL 6 Day Gym Workout For Strength And Hypertrophy

Day 1 – Dumbbell Push Workout – Chest, Triceps, and Shoulders

WorkoutMuscles WorkedReps
Flat DB Bench PressChest15, 12, 10
Incline DB Bench PressChest12, 10, 10
Incline Dumbbell FlyChest12 & 10
DB Overhead PressShoulder15, 12, 10
DB Front RaisesShoulder12 & 10
DB Lateral Raises Shoulder12, 10, 10
DB Skull CrusherTriceps12, 10, 10
Tricep KickbacksTriceps10 x 2

Day 2 – Dumbbell Pull Workouts – Back, Biceps, Rear Delt & Core

WorkoutMuscles BuildReps
DB Bent Over RowBack15, 12, 10
One-arm Kneeling RowBack12, 10, 10
DB FacepullBack, Rear Delt10 x 2
Dumbbell Biceps CurlBiceps15, 12, 10
Concentration CurlBiceps10 x 2
Dumbbell Preacher CurlBiceps10 x 2
Dumbbell Side BendOblique10 x 2
DB Reverse CrunchesAbs10 x 2

Day 3 – Dumbbell Legs Workout – Quads, Hams, Calves & Glute

WorkoutMuscles Worked Reps
Dumbbell SquatQuad15 x 2
DB Forward LungesQuad 10 x 2
Dumbbell Leg ExtensionQuad 10 x 2
Dumbbell Leg CurlHamstring10 x 2
DB Romanian DLHamstring6 x 3
Dumbbell Glute BridgeGlute10 x 2
Dumbbell Calf RaisesCalves15 x 2

Day 4

Dumbbell Push WorkoutMuscles BuildReps
Incline DB Bench Press Chest10, 8, 6, 4
Dumbbell Floor PressChest, Triceps10, 8, 6, 4
Incline Dumbbell FlyChest8 x 2
DB Tricep Overhead ExtensionTriceps10, 8, 6
Arnold PressShoulder10, 8, 6, 4
DB Lateral RaisesShoulder8, 6, 5, 4
DB Rear Delt RaisesShoulder8 x 2

Day 5

DB Pull WorkoutMuscles WorkedReps
Overhand DB Bent-Over RowBack10, 8, 6
Dumbbell High PullBack10, 8, 6
Incline Dumbbell PulloverBack, Chest10, 8, 6
Incline DB Plank RowingBack10, 8, 6
Prone Incline Bicep CurlBiceps10, 8, 6
Wrist CurlBiceps10 x 2
Dumbbell Side BendOblique10 x 2
DB Leg RaisesAbs10 x 2

Day 6 – Legs

WorkoutMuscles WorkedReps
Dumbbell Sumo SquatQuads10 x 2
DB Reverse LungesQuads10 x 2
Bulgarian Split SquatQuads10 x 2
Dumbbell Leg CurlHamstring10 x 2
DB Romanian DLHamstring6 x 3
Dumbbell Glute BridgeGlute10 x 2
Dumbbell Calf RaisesCalves10 x 2

Full-body 6 Day Dumbbell Workout Routine at Home

Day 1

DB ExercisesMusclesReps
Incline DB Bench PressChest12, 10, 8
DB Overhead PressShoulder12, 10, 8
DB Skull CrusherTriceps10 x 2
Dumbbell SquatQuads15 x 3
DB Romanian DeadliftHamstrings8, 6, 4
One-arm Kneeling RowBack12, 10, 8
Dumbbell Biceps CurlBiceps10 x 2
Dumbbell Side BendOblique10 x 1
Dumbbell Leg RaisesAbs10 x 2

Day 2

DB WorkoutMusclesReps
DB Bent-over RowBack12, 10, 8
Prone Incline Biceps CurlBiceps10 x 3
Dumbbell LungesLegs10 x 2
Flat DB Bench PressChest12, 10, 8
Dumbbell Lateral RaisesShoulder12, 10, 8
DB Triceps KickbackTricep10 x 2
Dumbbell Reverse CrunchesAbs10 x 2
Dumbbell Side PlankOblique30-sec

Day 3

DB ExercisesMusclesReps
DB Sumo SquatQuads15 x 2
DB Leg CurlHamstrings10 x 2
Dumbbell Floor PressTriceps, Chest10 x 3
Dumbbell FlyChest10 x 2
DB Rear Delt FlyRear Delt10, 8, 6
One-arm Kneeling RowBack12, 10, 8
DB Upright RowBack, Shoulder10 x 2
Concentration CurlBiceps10 x 2

Day 4

DB ExercisesMusclesReps
Incline DB Bench PressChest12, 10, 8
Arnold PressShoulder12, 10, 8
DB Overhead Tricep ExtensionTriceps10 x 2
DB Glute BridgeGlutes8, 6, 4
Incline Plank RowingBack12, 10, 8
Dumbbell Wrist CurlBiceps10 x 2
Dumbbell Side BendOblique10 x 1
Dumbbell Leg RaisesAbs10 x 2

Day 5

DB ExercisesMusclesReps
Dumbbell DeadliftBack and Leg8, 6, 4
Dumbbell Bent-over RowBack12, 10, 8
DB Incline CurlBiceps10 x 2
Incline DB Bench PressChest12, 10, 8
DB Front RaisesShoulder10 x 3
DB SquatLeg15 x 2
DB Calf RaisesCalves10 x 2
Dumbbell Side BendOblique10 x 1
Dumbbell Leg RaisesAbs10 x 2

Day 6

DB ExercisesMusclesReps
DB Sumo SquatLegs15 x 2
DB Reverse LungesLegs10 x 2
Dumbbell PushupChest10 x 3
Dumbbell FlyChest10 x 2
DB Lateral RaisesShoulder10 x 2
DB Upright RowBack, Shoulder10 x 2
One-arm DB Rowingback10 x 2

DB Bro-Split 6 Day Workout Plan to Maintain Muscles

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.

It will pump your muscles after the workout because you put extra work on a specific muscle, but that pump won’t last long. And it does not progress hypertrophy much in the long run.

The bro-split won’t be as effective as other workout programs for beginners. However, if you want to maintain your muscles volume, you can follow the below schedule.


5Biceps and Oblique
6Triceps and Abs

Day 1 – Dumbbell Chest Workouts

Flat DB Bench Press12, 10, 8, 6
Incline DB Bench Press12, 10, 8, 6
Incline Dumbbell Fly10, 8, 6
Dumbbell Pullover10, 8, 6
Decline DB Bench Press 10, 8, 6
Standing DB Upward Fly10 x 2

Day 2 – Dumbbell Legs Workouts

Dumbbell Squat15 x 2
Dumbbell Lunges10 x 2
Dumbbell Leg Curl10 x 2
Dumbbell Sumo Squat10 x 2
Dumbbell RDL10 x 2
Dumbbell Glute Bridge10 x 2
Dumbbell Calf Raises10 x 2

Day 3 – Dumbbell Back Workouts

DB Neutral-grip Bent-over Row12 x 2
Dumbbell High Pull10 x 3
One-arm Dumbbell Rowing10 x 3
Dumbbell Reverse Fly10 x 2
Chest Supported Row10 x 2
DB Overhand-grip Bent-over Row10 x 2

Day 4 – Dumbbell Shoulder Workouts

Dumbbell Overhead Press12, 10, 8, 6
Dumbbell Front Raises10, 8, 6
Dumbbell Lateral Raises12, 10, 8
Dumbbell Rear Delt Fly10, 8, 6
Dumbbell Upright Row10, 8, 6
Shoulder Shrug12, 10, 8

Day 5 – Dumbbell Biceps and Oblique Workouts

Standing Biceps Curl10 x 2
Prone Incline Bicep Curl10 x 2
Concentration Curl10 x 2
DB Preacher Curl10 x 2
Dumbbell Hammer Curl10 x 2
Wrist Curl10 x 2
Dumbbell Side Bends10 x 2
Dumbbell Side Plank10 x 2
DB Russian Twist10 x 2

Day 6 – Dumbbell Triceps and Abs Workouts

Dumbbell Skullcrusher12, 10, 8
DB Overhead Extension10 x 3
DB Triceps Kickback10 x 3
One-arm Tricep Extension10 x 3
DB Reverse Crunches10 x 2
DB Crunches10 x 2
Dumbbell Leg Raises10 x 2

6 Day Dumbbell Workout Plan PDF

Frequently Answers Questions (FAQ)

Let’s see some of the crucial answers and questions related to the dumbbell workout program.

Can You Build Muscle with just Dumbbells?

Yes, you can build muscles with dumbbell workouts only.

You can do many mass-building exercises to increase muscle 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 allow a complete range of motion and help you exercise each muscle specifically.

Related: Dumbbells Vs Barbell: What’s Better For You?

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 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 workout.

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.

What’s the best time to work out?

The evening is the best time to work out if you want to grow your muscles – a study published on the National Health of Institute suggested.4 Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations – Applied Physiology, Nutrition, and Metabolism.5

However, if you don’t get time in the evening, try to optimize that time when you feel more energetic.

Moreover, you can have energy drinks, pre-workout meals, or creatine before the workout to boost your stamina during the training.

Final Words and Helpful Exercises

Once you complete this 6-day dumbbell workout program for the suggested time, you can move on to the gym exercises program if you like. Or you can keep doing it till the time you’ll 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.


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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