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.

Contents show

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

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

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 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

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

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

6 Day Dumbbell PPL Workout Program PDF Download

6-Day Full-Body Dumbbell Workout Routine PDF Download

DB Bro Split 6 Day Workout Plan PDF Download

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

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

So, to get the desired result faster, focus equally on your diet and training.

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.

References

1
A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – National Strength and Conditioning Association
2
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – Sports Medicine
3
Increasing lean muscle mass: nutritional and periodization strategies– BMC Sports Science, Medicine, Rehabilitation