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 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

Check Out The Ultimate 3-Month Dumbbell Workout Plan on

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.

• The Best 4-Day Split Dumbbell Workout
• 5 Day Dumbbell Workout Split

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

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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

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6 Day Dumbbell Workout Plan PDF

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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

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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
• 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