The Best 6 Day Dumbbell Workout Plan with Printable PDF

6 Day Dumbbell Workout

Building muscles with dumbbells takes time, but with a well-crafted training plan, you can grow your strength and muscle mass fast and efficiently.

In this article, I’ll show you how to program four different 6-day dumbbell workout splits for physique development.

These are Push/Pull/Legs (PPL), Upper/Lower (Body Part) Split, Muscle-Group (Bro) Split, and Full Body.

These training splits will help you increase strength, build lean mass, improve body composition, and take your fitness to the next level.

If you’re looking for an ultimate, easy-to-follow, and effective dumbbell workout plan with a printable PDF, you’ll get it here.

Should You Train Six Days a Week?

Dumbbell Workout

Training six times a week is fine as long as you give your trained muscles time to recover 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.

Program Overview

Plan APush/Pull/Legs (PPL)
Plan BFull Body Workout
Plan CMuscle Group Split
Plan DUpper/Lower Split
Program GoalFitness Development
Program Duration12 Weeks
Experienced RequiredIntermediate
Sessions/WeekSix days a week
Duration/Session60 minutes
Target GenderMale and Female

Instructions to Follow 6-Day Dumbbell Split

The interval time between sets: Maintain the interval time of 1 minute to 2 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 plans. Depending on what you like, you can download one of them.

The PPL split involves performing push, pull, and leg exercises separately. It focuses on performing 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 involves training only one muscle group in one day. It suits those who want to follow a simple program to sustain their strength and size.

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 splits for building strength and hypertrophy.

It involves training the chest, shoulder, and triceps on push day, the back, biceps, and posterior delt on pull day, and the lower body on legs day.

A six-day PPL split allows you to train your major muscles twice a week and helps you gain muscle mass over time.

You can also train your abdominal muscles on any day you like.

Here’s how you are going to train your muscles during this 6-Day PPL Dumbbell Workout:

DayWorkout TypeTarget Muscles
1Push Workout AChest, Triceps, and Shoulders
2Pull Workout ABack, Biceps, Rear Delt & Core
3Leg Workout AQuads, Hams, Calves & Glute
4Push Workout BChest, Triceps, and Shoulders
5Pull Workout BBack, Biceps, Rear Delt & Core
6Leg Workout BQuads, Hams, Calves & Glute

Day 1 – Push Workout A

WorkoutMusclesSets x Reps
Incline DB Bench PressChest3 x 15
Incline Dumbbell FlyChest3 x 12
DB Overhead PressShoulder3 x 15
DB Lateral Raises Shoulder3 x 12
French PressTriceps3 x 12
Tricep KickbacksTriceps3 x 12

Day 2 – Pull Workout B

WorkoutMusclesSets x Reps
DB Bent Over RowBack3 x 15
One-arm Kneeling RowBack3 x 10/side
Dumbbell FacepullUpper Back3 x 12
Concentration CurlBiceps3 x 12/arm
Spider CurlBiceps3 x 12-15
DB Reverse CrunchesAbs3 x 10-15

Day 3 – Leg Workout A

WorkoutMusclesSets x Reps
Dumbbell SquatQuad3 x 15
Forward LungesQuad 3 x 10/leg
Leg ExtensionQuad 3 x 15
Dumbbell Leg CurlHamstring3 x 15
Romanian DeadliftHamstring3 x 10
Glute BridgeGlute3 x 10
Calf RaisesCalves3 x 15

Day 4 – Push Workout B

WorkoutMusclesSets x Reps
Flat Bench PressChest4 x 6-8
Floor PressTriceps3 x 6-8
Bridge PressChest3 x 6-8
OH Triceps ExtensionTriceps3 x 8-10
Arnold PressShoulder3 x 6-8
DB Lateral RaisesShoulder3 x 8-10

Day 5 – Pull Workout

WorkoutMusclesSets x Reps
Dumbbell DeadliftBack4 x 6-8
Pendlay RowBack3 x 10-12
Incline DB PulloverBack, Chest3 x 10-12
Incline Plank RowingBack3 x 10/arm
Spider CurlBiceps3 x 10-12
Wrist CurlBiceps3 x 10-12

Day 6 – Legs Workout

WorkoutMusclesSets x Reps
Sumo SquatQuad3 x 10-12
Reverse LungesQuad3 x 10/leg
Leg CurlHams3 x 10-15
Romanian DeadliftHams3 x 8-10
Hip ThrustGlute3 x 12-15
Calf RaisesCalves3 x 15-20

2. Full-Body Workout

Full-Body Workout

The full-body workout routine involves training every muscle, from the upper to the lower body.

The total-body workout program builds muscles and strength and enhances cardiovascular fitness.

Here’s a 6-day full-body dumbbell workout routine that includes training 30 minutes each day.

It is programmed in a way that it won’t make you feel out of breath or burned out.

Day 1

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

3. Bro-Split Workout

6 Day Dumbbell Bro Split

The Bro split involves training one muscle group per session. It is simple and easy to follow, but this split lets you train your muscles only once a week.

It will not be as effective as other workout programs for beginners. However, if you want to maintain your muscle volume, you can follow the schedule below.

Bro-Split 6-Day DB Workout Schedule:

  • 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 Press48-12
Incline Bench Press38-12
Incline Dumbbell Fly310-12
Dumbbell Pullover38-10
Decline Bench Press38-10
Standing Upward Fly310-12

Day 2 – Leg Workouts

Leg Curl412-15
Romanian DL38-10
Glute Bridge310-12
Calf Raises315-20

Day 3 – Back Workouts

Bent-over Row515-20
Chest Supported Row312-15
One-arm Dumbbell Rowing410/side
Superman Row310-12

Day 4 – Shoulder Workouts

Overhead Press312-15
Front Raises210-12
Lateral Raises410-12
Rear Delt Fly410-12
Upright Row310-12
Shoulder Shrug310-12

Day 5 – Biceps and Oblique

Alternating Biceps Curl210-12
Incline Dumbbell Curl310-12
Concentration Curl210/arm
Preacher Curl310-12
Hammer Curl310-12
Standing Oblique Chop310/side
Side Plank Hip Dip310/side
DB Russian Twist35/side

Day 6 – Triceps and Abs Workouts

French Press312-15
Overhead Extension312-15
Triceps Kickback310/arm
One-arm Extension310/arm
Reverse Crunches310-15
Leg Raises36-10

4. Upper-Lower Split

DB Split Workout

It involves training the upper and lower body on separate days, allowing you to hit your torso and legs three times weekly.

It is excellent for those wanting a simple, easy-to-follow dumbbell workout split for building muscle and strength.

Monday – Upper Body

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 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

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

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 WorkoutMusclesReps
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

Can You Build Muscles with Dumbbells Only?

Dumbbells allow you to perform various exercises for each muscle group.

They help you target your muscles with unilateral, bilateral, compound, and isolation exercises. These exercises stimulate mechanical and metabolic overload and help grow muscles.

However, you’ll have to be consistent and lift as heavy as possible with a proper form to get the desired results faster.

How Long Will It Take to See Results?

It usually takes three to four months to notice the muscles. However, it also depends on how your body responds to the training, what you consume to build muscles, how much rest you give your muscles, and how consistently you work out.

Generally, muscles grow when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB).2 Increasing lean muscle mass: nutritional and periodization strategies– BMC Sports Science, Medicine, Rehabilitation

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

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 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 them until you enjoy them and see the benefits.


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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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