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 Type | PPL, Full-body & Bro Split |
Equipment Require | Dumbbells and a Workout Bench |
Program Goal | Strength and Hypertrophy |
Program Duration | 12 Weeks |
Difficulty | Beginner to Pro |
Frequency | Six days a week |
Daily Session | 60 minutes |
Alternate Plan | 6 Day Gym Workout Schedule |
Workout Program Description
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.
Abstract
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 |
Related: PPL 6 Day Gym Workout For Strength And Hypertrophy
Day 1 – Dumbbell Push Workout – Chest, Triceps, and Shoulders
Workout | Muscles Worked | Reps |
---|---|---|
Flat DB Bench Press | Chest | 15, 12, 10 |
Incline DB Bench Press | Chest | 12, 10, 10 |
Incline Dumbbell Fly | Chest | 12 & 10 |
DB Overhead Press | Shoulder | 15, 12, 10 |
DB Front Raises | Shoulder | 12 & 10 |
DB Lateral Raises | Shoulder | 12, 10, 10 |
DB Skull Crusher | Triceps | 12, 10, 10 |
Tricep Kickbacks | Triceps | 10 x 2 |
Day 2 – Dumbbell Pull Workouts – Back, Biceps, Rear Delt & Core
Workout | Muscles Build | Reps |
---|---|---|
DB Bent Over Row | Back | 15, 12, 10 |
One-arm Kneeling Row | Back | 12, 10, 10 |
DB Facepull | Back, Rear Delt | 10 x 2 |
Dumbbell Biceps Curl | Biceps | 15, 12, 10 |
Concentration Curl | Biceps | 10 x 2 |
Dumbbell Preacher Curl | Biceps | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 2 |
DB Reverse Crunches | Abs | 10 x 2 |
Day 3 – Dumbbell Legs Workout – Quads, Hams, Calves & Glute
Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Quad | 15 x 2 |
DB Forward Lunges | Quad | 10 x 2 |
Dumbbell Leg Extension | Quad | 10 x 2 |
Dumbbell Leg Curl | Hamstring | 10 x 2 |
DB Romanian DL | Hamstring | 6 x 3 |
Dumbbell Glute Bridge | Glute | 10 x 2 |
Dumbbell Calf Raises | Calves | 15 x 2 |
Day 4
Dumbbell Push Workout | Muscles Build | Reps |
---|---|---|
Incline DB Bench Press | Chest | 10, 8, 6, 4 |
Dumbbell Floor Press | Chest, Triceps | 10, 8, 6, 4 |
Incline Dumbbell Fly | Chest | 8 x 2 |
DB Tricep Overhead Extension | Triceps | 10, 8, 6 |
Arnold Press | Shoulder | 10, 8, 6, 4 |
DB Lateral Raises | Shoulder | 8, 6, 5, 4 |
DB Rear Delt Raises | Shoulder | 8 x 2 |
Day 5
DB Pull Workout | Muscles Worked | Reps |
---|---|---|
Overhand DB Bent-Over Row | Back | 10, 8, 6 |
Dumbbell High Pull | Back | 10, 8, 6 |
Incline Dumbbell Pullover | Back, Chest | 10, 8, 6 |
Incline DB Plank Rowing | Back | 10, 8, 6 |
Prone Incline Bicep Curl | Biceps | 10, 8, 6 |
Wrist Curl | Biceps | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 2 |
DB Leg Raises | Abs | 10 x 2 |
Day 6 – Legs
Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Sumo Squat | Quads | 10 x 2 |
DB Reverse Lunges | Quads | 10 x 2 |
Bulgarian Split Squat | Quads | 10 x 2 |
Dumbbell Leg Curl | Hamstring | 10 x 2 |
DB Romanian DL | Hamstring | 6 x 3 |
Dumbbell Glute Bridge | Glute | 10 x 2 |
Dumbbell Calf Raises | Calves | 10 x 2 |
Full-body 6 Day Dumbbell Workout Routine at Home
Day 1
DB Exercises | Muscles | Reps |
---|---|---|
Incline DB Bench Press | Chest | 12, 10, 8 |
DB Overhead Press | Shoulder | 12, 10, 8 |
DB Skull Crusher | Triceps | 10 x 2 |
Dumbbell Squat | Quads | 15 x 3 |
DB Romanian Deadlift | Hamstrings | 8, 6, 4 |
One-arm Kneeling Row | Back | 12, 10, 8 |
Dumbbell Biceps Curl | Biceps | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 1 |
Dumbbell Leg Raises | Abs | 10 x 2 |
Day 2
DB Workout | Muscles | Reps |
---|---|---|
DB Bent-over Row | Back | 12, 10, 8 |
Prone Incline Biceps Curl | Biceps | 10 x 3 |
Dumbbell Lunges | Legs | 10 x 2 |
Flat DB Bench Press | Chest | 12, 10, 8 |
Dumbbell Lateral Raises | Shoulder | 12, 10, 8 |
DB Triceps Kickback | Tricep | 10 x 2 |
Dumbbell Reverse Crunches | Abs | 10 x 2 |
Dumbbell Side Plank | Oblique | 30-sec |
Day 3
DB Exercises | Muscles | Reps |
---|---|---|
DB Sumo Squat | Quads | 15 x 2 |
DB Leg Curl | Hamstrings | 10 x 2 |
Dumbbell Floor Press | Triceps, Chest | 10 x 3 |
Dumbbell Fly | Chest | 10 x 2 |
DB Rear Delt Fly | Rear Delt | 10, 8, 6 |
One-arm Kneeling Row | Back | 12, 10, 8 |
DB Upright Row | Back, Shoulder | 10 x 2 |
Concentration Curl | Biceps | 10 x 2 |
Day 4
DB Exercises | Muscles | Reps |
---|---|---|
Incline DB Bench Press | Chest | 12, 10, 8 |
Arnold Press | Shoulder | 12, 10, 8 |
DB Overhead Tricep Extension | Triceps | 10 x 2 |
DB Glute Bridge | Glutes | 8, 6, 4 |
Incline Plank Rowing | Back | 12, 10, 8 |
Dumbbell Wrist Curl | Biceps | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 1 |
Dumbbell Leg Raises | Abs | 10 x 2 |
Day 5
DB Exercises | Muscles | Reps |
---|---|---|
Dumbbell Deadlift | Back and Leg | 8, 6, 4 |
Dumbbell Bent-over Row | Back | 12, 10, 8 |
DB Incline Curl | Biceps | 10 x 2 |
Incline DB Bench Press | Chest | 12, 10, 8 |
DB Front Raises | Shoulder | 10 x 3 |
DB Squat | Leg | 15 x 2 |
DB Calf Raises | Calves | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 1 |
Dumbbell Leg Raises | Abs | 10 x 2 |
Day 6
DB Exercises | Muscles | Reps |
---|---|---|
DB Sumo Squat | Legs | 15 x 2 |
DB Reverse Lunges | Legs | 10 x 2 |
Dumbbell Pushup | Chest | 10 x 3 |
Dumbbell Fly | Chest | 10 x 2 |
DB Lateral Raises | Shoulder | 10 x 2 |
DB Upright Row | Back, Shoulder | 10 x 2 |
One-arm DB Rowing | back | 10 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.
Summary
Day | Muscles |
---|---|
1 | Chest |
2 | Legs |
3 | Back |
4 | Shoulder |
5 | Biceps and Oblique |
6 | Triceps and Abs |
Day 1 – Dumbbell 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 – Dumbbell 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 – Dumbbell 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 – Dumbbell 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 – Dumbbell Biceps and Oblique Workouts
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 – Dumbbell 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 |
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.
- 10+ Dumbbell Chest Exercises
- Dumbbell Leg Exercises
- Dumbbell Back Workout
- Best Dumbbell Biceps Workout
- Best Dumbbell Triceps Exercises
- Top 10 Dumbbell Exercises For Shoulders
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
- 4Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations – Applied Physiology, Nutrition, and Metabolism
- 5