This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week6
- Time Per Workout45-70 minutes
- Equipment RequiredDumbbells
- Target GenderMale & Female
- Recommended SuppsWhey Protein
Protein Bars (Optional)
Multivitamin
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Workout Description
We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells.
This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements.
This is the final program in this particular series. Each program was written as a progression from the previous program. The main form of progression being increasing the total volume of your workouts by increasing the number of training days each week.
Prior to performing this program, it is recommended to go through the following phases:
- 3 Day Dumbbell Only Full Body Workout
- 4 Day Dumbbell Only Upper/Lower Workout
- 5 Day Dumbbell Only Workout Split
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6 Day Dumbbell Workout Split Overview
This workout can be performed for up to 12 weeks.
It follows a push/pull/legs workout scheme. As a result, you’ll train each muscle group at least twice per week. Some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that.
The program is void of any ab work and cardio work. However, both can be easily added at a frequency that aligns with your goals.
The main goal of the program is to help you build lean muscle mass. It can also be used for those with fat loss goals as well. Both goals will heavily rely on whether or not you’re currently eating in a calorie surplus or deficit at the time of performing the workouts.
Keep rest periods between 45-60 seconds when performing each workout.
When selecting a weight, choose a weight that is challenging for each exercise. You should feel as though you have just 1 more rep left in the tank upon completing each set.
After you’ve finished this workout program’s recommended duration, you’re more than welcome to continue on with it if you are enjoying it and still seeing results from it. Alternatively, you can cycle through the other workouts in the series, attempting to get stronger at the lifts each time you perform them.
Day 1: Push Dumbbell Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 5 | 8-12 |
| Decline Dumbbell Bench Press | 3 | 8-12 |
| Dumbbell Floor Press | 3 | 8-12 |
| Seated Dumbbell Press | 4 | 8-12 |
| Dumbbell Lateral Raise | 3 | 8-12 |
| Dumbbell Tricep Overhead Extension | 3 | 8-12 |
Day 2: Pull Dumbbell Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bent Over Row | 4 | 8-12 |
| Chest Supported Dumbbell Row | 4 | 8-12 |
| Dumbbell Pull Over | 3 | 10-15 |
| Rear Delt Fly | 3 | 10-15 |
| Dumbbell Bicep Curl | 3 | 12-15 |
| Zottman Curl | 3 | 12-15 |
Day 3: Leg Dumbbell Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 4 | 8-12 |
| Dumbbell Stiff Leg Deadlift | 4 | 8-12 |
| Dumbbell Goblet Squat | 4 | 8-12 |
| Dumbbell Hip Thrust | 4 | 8-12 |
| Dumbbell Calf Raise | 4 | 15-20 |
Day 4: Push Dumbbell Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Incline Bench Press | 5 | 8-12 |
| Dumbbell Chest Fly | 3 | 8-12 |
| Standing Dumbbell Press | 4 | 8-12 |
| Arnold Press | 3 | 8-12 |
| Lateral Raise | 3 | 8-12 |
| Dumbbell Skullcrusher | 3 | 8-12 |
Day 5: Pull Dumbbell Workout B
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Dumbbell Row | 5 | 8-12 |
| Reverse Grip Dumbbell Row | 4 | 8-12 |
| Dumbbell Pullover | 4 | 8-12 |
| Dumbbell Hammer Curl | 3 | 10-15 |
| Reverse Curl | 3 | 10-15 |
Day 6: Leg Dumbbell Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Deadlift | 4 | 8-12 |
| Dumbbell Split Squat | 4 | 8-12 Each |
| Dumbbell Goblet Squat | 3 | 8-12 |
| Dumbbell Hip Thrust | 3 | 10-15 |
| Dumbbell Calf Raise | 4 | 20 |
If you have any questions about this 6 day dumbbell only workout program, please feel free to ask away in the comments section below!
