The Best 6 Day Dumbbell Workout Plan with Printable PDF

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?

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 A	Push/Pull/Legs (PPL)
Plan B	Full Body Workout
Plan C	Muscle Group Split
Plan D	Upper/Lower Split
Program Goal	Fitness Development
Program Duration	12 Weeks
Experienced Required	Intermediate
Sessions/Week	Six days a week
Duration/Session	60 minutes
Target Gender	Male 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.

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

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)

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:

Day	Workout Type	Target Muscles
1	Push Workout A	Chest, Triceps, and Shoulders
2	Pull Workout A	Back, Biceps, Rear Delt & Core
3	Leg Workout A	Quads, Hams, Calves & Glute
4	Push Workout B	Chest, Triceps, and Shoulders
5	Pull Workout B	Back, Biceps, Rear Delt & Core
6	Leg Workout B	Quads, Hams, Calves & Glute

Day 1 – Push Workout A

Workout	Muscles	Sets x Reps
Incline DB Bench Press	Chest	3 x 15
Incline Dumbbell Fly	Chest	3 x 12
DB Overhead Press	Shoulder	3 x 15
DB Lateral Raises	Shoulder	3 x 12
French Press	Triceps	3 x 12
Tricep Kickbacks	Triceps	3 x 12

Day 2 – Pull Workout B

Workout	Muscles	Sets x Reps
DB Bent Over Row	Back	3 x 15
One-arm Kneeling Row	Back	3 x 10/side
Dumbbell Facepull	Upper Back	3 x 12
Concentration Curl	Biceps	3 x 12/arm
Spider Curl	Biceps	3 x 12-15
DB Reverse Crunches	Abs	3 x 10-15

Day 3 – Leg Workout A

Workout	Muscles	Sets x Reps
Dumbbell Squat	Quad	3 x 15
Forward Lunges	Quad	3 x 10/leg
Leg Extension	Quad	3 x 15
Dumbbell Leg Curl	Hamstring	3 x 15
Romanian Deadlift	Hamstring	3 x 10
Glute Bridge	Glute	3 x 10
Calf Raises	Calves	3 x 15

Day 4 – Push Workout B

Workout	Muscles	Sets x Reps
Flat Bench Press	Chest	4 x 6-8
Floor Press	Triceps	3 x 6-8
Bridge Press	Chest	3 x 6-8
OH Triceps Extension	Triceps	3 x 8-10
Arnold Press	Shoulder	3 x 6-8
DB Lateral Raises	Shoulder	3 x 8-10

Day 5 – Pull Workout

Workout	Muscles	Sets x Reps
Dumbbell Deadlift	Back	4 x 6-8
Pendlay Row	Back	3 x 10-12
Incline DB Pullover	Back, Chest	3 x 10-12
Incline Plank Rowing	Back	3 x 10/arm
Spider Curl	Biceps	3 x 10-12
Wrist Curl	Biceps	3 x 10-12

Day 6 – Legs Workout

Workout	Muscles	Sets x Reps
Sumo Squat	Quad	3 x 10-12
Reverse Lunges	Quad	3 x 10/leg
Leg Curl	Hams	3 x 10-15
Romanian Deadlift	Hams	3 x 8-10
Hip Thrust	Glute	3 x 12-15
Calf Raises	Calves	3 x 15-20

2. 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

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

3. Bro-Split Workout

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

Workout	Sets	Reps
Flat DB Bench Press	4	8-12
Incline Bench Press	3	8-12
Incline Dumbbell Fly	3	10-12
Dumbbell Pullover	3	8-10
Decline Bench Press	3	8-10
Standing Upward Fly	3	10-12

Day 2 – Leg Workouts

Workout	Sets	Reps
Squat	4	15-20
Lunges	3	10/side
Leg Curl	4	12-15
Romanian DL	3	8-10
Glute Bridge	3	10-12
Calf Raises	3	15-20

Day 3 – Back Workouts

Workout	Sets	Reps
Bent-over Row	5	15-20
Chest Supported Row	3	12-15
One-arm Dumbbell Rowing	4	10/side
Superman Row	3	10-12

Day 4 – Shoulder Workouts

Workout	Sets	Reps
Overhead Press	3	12-15
Front Raises	2	10-12
Lateral Raises	4	10-12
Rear Delt Fly	4	10-12
Upright Row	3	10-12
Shoulder Shrug	3	10-12

Day 5 – Biceps and Oblique

Workout	Sets	Reps
Alternating Biceps Curl	2	10-12
Incline Dumbbell Curl	3	10-12
Concentration Curl	2	10/arm
Preacher Curl	3	10-12
Hammer Curl	3	10-12
Standing Oblique Chop	3	10/side
Side Plank Hip Dip	3	10/side
DB Russian Twist	3	5/side

Day 6 – Triceps and Abs Workouts

Workout	Sets	Reps
French Press	3	12-15
Overhead Extension	3	12-15
Triceps Kickback	3	10/arm
One-arm Extension	3	10/arm
Reverse Crunches	3	10-15
Sit-ups	3	8-12
Leg Raises	3	6-10

4. Upper-Lower Split

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

Workout	Muscles	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	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	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	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	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

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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.

References

• 1
  A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – National Strength and Conditioning Association
• 2
  Increasing lean muscle mass: nutritional and periodization strategies– BMC Sports Science, Medicine, Rehabilitation