6 Day Dumbbell Workout Plan with Printable PDF

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?

Dumbbell Workout
Dumbbell Workout

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 TypePPL, Full-Body,, Upper-Lower, & Bro Split
Equipment RequireDumbbells and a Workout Bench
Program GoalStrength and Hypertrophy
Program Duration12 Weeks
FrequencySix days a week
Daily Session60 minutes
Target GenderMale and Female
Alternate Plan6 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)

6 Day Split Dumbbell Workout

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:

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

Day 1 – Push Workout

WorkoutMuscles WorkedReps
Flat DB Bench PressChest15, 12, 12
Incline DB Bench PressChest15, 12, 12
DB Overhead PressShoulder15, 12, 12
DB Lateral Raises Shoulder15, 12, 12
French PressTriceps12, 10, 10
Tricep KickbacksTriceps10 x 2

Day 2 – Pull Workouts

WorkoutMuscles BuildReps
DB Bent Over RowBack15, 12, 10
One-arm Kneeling RowBack15, 12, 10
Dumbbell FacepullBack, Rear Delt15, 12, 10
Concentration CurlBiceps15, 12, 10
Spider CurlBiceps15, 12, 10
DB Reverse CrunchesAbs10 x 2

Day 3 – Legs Workout

WorkoutMuscles Worked Reps
Dumbbell SquatQuad15 x 2
Forward LungesQuad 10 x 2
Leg ExtensionQuad 10 x 2
Dumbbell Leg CurlHamstring10 x 2
Romanian DeadliftHamstring6 x 3
Dumbbell Glute BridgeGlute10 x 2
Dumbbell Calf RaisesCalves15 x 2

Day 4 – Push Workout

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

Day 5 – Pull Workout

DB Pull WorkoutMuscles WorkedReps
Dumbbell DeadliftBack10, 8, 6
Pendlay RowBack10, 8, 6
Incline DB PulloverBack, Chest10, 8, 6
Incline Plank RowingBack10, 8, 6
Spider CurlBiceps10, 8, 6
Wrist CurlBiceps10 x 2

Day 6 – Legs Workout

Sumo SquatQuad10 x 2
Reverse LungesQuad10 x 2
Leg CurlHams10 x 2
Romanian DeadliftHams6 x 3
Hip ThrustGlute10 x 2
Calf RaisesCalves10 x 2
6 day split dumbbell workout program

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 ExercisesMusclesReps
Incline Bench PressChest10 x 2
DB Overhead PressShoulder10 x 2
Dumbbell SquatQuads15 x 2
Romanian DeadliftHamstrings10 x 2
One-arm DB RowBack10 x 2

Day 2

DB WorkoutMusclesReps
Pendlay RowBack10 x 2
Spider CurlBiceps10 x 2
Front LungesLegs10 x 2
Dumbbell FlyChest10 x 2
Lateral RaisesShoulder10 x 2

Day 3

DB ExercisesMusclesReps
Sumo SquatQuads15 x 2
Leg CurlHamstrings10 x 2
Floor PressTriceps, Chest15 x 2
Rear Delt DB FlyRear Delt15 x 2
1-arm RowBack15 x 2

Day 4

DB ExercisesMusclesReps
Flat Bench PressChest15 x 2
Arnold PressShoulder15 x 2
French PressTriceps15 x 2
Incline Plank RowingBack10 x 2
Dumbbell Leg RaisesAbs10 x 2

Day 5

DB ExercisesMusclesReps
Dumbbell DeadliftFull Body8 x 3
Incline IYT RaisesBack8 x 3
Concentration CurlChest15 x 2
Dumbbell Pop SquatLeg10 x 2

Day 6

DB ExercisesMusclesReps
Reverse LungesLegs10 x 2
Dumbbell PushupChest10 x 2
Dumbbell FlyChest10 x 2
DB Lateral RaisesShoulder10 x 2
One-arm DB RowingBack10 x 2
6 Day workout routine with dumbbells

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

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 – 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 – 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 – 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 – Biceps and Oblique

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 – 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

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

WorkoutMuscles WorkedReps
Flat DB Bench PressChest15 x 2
Incline DB Bench PressChest15 x 2
Bent-over RowBack15 x 2
DB Lateral Raises Shoulder15 x 2
French PressTriceps15 x 2
Hammer CurlBiceps15 x 2

Tuesday – Lower Body

WorkoutMuscles Worked Reps
Dumbbell SquatQuad15 x 3
Leg ExtensionQuad 10 x 3
Dumbbell Leg CurlHamstring10 x 3
Romanian DeadliftHamstring10 x 3
Dumbbell Calf RaisesCalves15 x 2

Wednesday – Upper Body

WorkoutMuscles BuildReps
One-arm Kneeling RowBack15 x 3
Dumbbell FlyChest15 x 3
Overhead PressShoulder15 x 3
Spider CurlBiceps15 x 3
Kneeling Low-2-How ChopAbs10 x 2

Thursday – Lower Body

WorkoutMuscle WorkedReps
Pop SquatThighs and Glutes10 x 3
Step-upThighs and Glutes10 x 3
RDLPosterior Chain10 x 3
Hip ThrustPosterior Chain10 x 3

Friday – Upper Body

DB Pull WorkoutMuscles WorkedReps
Flat Bench PressBack10, 8, 6
PulloverBack, Chest10, 8, 6
Incline Plank RowingBack10, 8, 6
Spider CurlBiceps10, 8, 6
Wrist CurlBiceps10 x 2

Saturday – Lower Body

Sumo SquatQuad10 x 2
Reverse LungesQuad10 x 2
Leg CurlHams10 x 2
Calf RaisesCalves10 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.

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.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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