6 Day Dumbbell Workout Plan (with PDF)

Even if you have only dumbbells and no more equipment, it is totally possible to build a good physique. There are a number of dumbbell only workouts that when done properly, can target all key muscle groups in your body.

Similar to when you hit a commercial gym, you can pick among different dumbbell workout plans. There are different kinds of workout splits, and one of the most popular splits among them is the 6-day split routine.

In the 6 day split dumbbell workout plan which we are going to discuss, you will be following the push, pull, leg approach, dedicating two days a week for each kind of training.

Through the upcoming subheadings, we will be taking you through a proven dumbbell PPL workout routine, including a printable PDF of the same that you can download. 

So, let’s dive in!

6 Day Dumbbell Workout Principles

6 Day Dumbbell Workout Plan

The key point to keep in mind here is that it doesn’t matter much where you’re working out, but what matters is how well you do it. The Push Pull Leg split is a proven workout split, and many professional bodybuilders follow it.

In this 6 day dumbbell workout that we are going to discuss as well, you will be basically doing the popular Push Pull Leg split. 

That is, you will be training your push muscles such as chest, shoulders, and triceps on day one. On day two, you will be doing Pull exercises targeting your back and biceps, and on day three, you will be training your legs along with abs.

One major benefit of the ppl routine is that you will be training all your key muscle groups twice a week, but with proper rest in between. Here, you will be training for the same muscle group only after three days, which is more than enough rest you should take.

6 Day PPL Workout Schedule

Normally, one can start their ppl dumbbell workout with push day on Monday or the first day of the week. Then, follow with pull day and leg day, and then, repeat it once again before the rest day!

Here is the dumbbell ppl routine that you can follow.

  • Day 1- Push Day
  • Day 2- Pull Day
  • Day 3- Legs
  • Day 4- Push Day
  • Day 5- Pull Day
  • Day 6- Legs
  • Day 7- Rest

6 Day Dumbbell Workout Routine

One big myth in bodybuilding is that you need to train using those heavy gym machines to get jacked or shredded. This is far from the truth.

There is a wide range of dumbbell only workouts that can perfectly target all of your key muscle groups, from your shoulders to your calves.

For instance, the dumbbell chest press is as good as an Olympic bar chest press, if not better. Compared to the normal bench press, the dumbbell press helps you build more balance between your arms.

Similarly, there are a number of such workouts that you can do using dumbbells, along with some basic body weight workouts like push-ups and pull-ups.

In this 6 day split dumbbell workout, you have all exercises that you need to stay fit or pursue bodybuilding. Here is a detailed list of exercises that you can do at home using dumbbells for the 6 day ppl split.

6 Day Dumbbell Workout Routine


Push Day

  • Push Ups: 3 sets x 20 reps
  • Dumbbell Bench Press: 4 sets x 15 reps
  • Incline/Decline Dumbbell Bench Press: 3 sets x 15 reps
  • Arnold Press/Dumbbell Military Press: 3 sets x 15 reps
  • Dumbbell Front/Lateral/Rear Delt Raises: 3 sets x 15 reps
  • Dumbbell Skull Crushers: 3 sets x 15 reps
  • Single Arm Tricep Extensions: 3 sets x 15 reps

Pull Day

  • Pull Ups: 3 sets x 10-20 reps
  • Incline Dumbbell Lying Row: 4 sets x 15 reps
  • One Arm Dumbbell Row: 3 sets x 15 reps
  • Dumbbell Bicep Curls/Hammer Curls: 3 sets x 15 reps
  • Incline Seated Dumbbell Curls: 3 sets x 15 reps
  • Dumbbell Reverse Curl: 3 sets x 15 reps
  • Dumbbell Shrugs: 4 sets x 10 reps


  • Dumbbell Front Squat: 4 sets x 10 reps
  • Dumbbell Lunges: 3 sets x 10 reps
  • Dumbbell Hip Thrust: 3 sets x 10 reps
  • Dumbbell Calf Raises: 4 sets x 15 reps
  • Ab Crunches: 3 sets x 20 reps
  • Lying Leg Raises with Hip Thrust: 4 sets x 10-15 reps
  • Toe Touch Crunch: 4 sets x 10-15 reps

After you complete one cycle doing these three sets of push, pull, and leg days, repeat it for the next three days. And on one day of the week, say on Sunday, take rest.

Don’t miss:

Upper Lower Dumbbell Workout Plan
Full Body Dumbbell Workout Plan
Bro Split Dumbbell Workout Plan
Two Body Parts a Day Workout Routine

In addition to these weight training exercises in your dumbbell workout plan, consider adding some cardio exercises. Running, swimming, High Intensity Interval Training, are some great options.

Doing cardio helps in improving your heart rate, metabolism (thereby fat loss), etc.

6 Day Dumbbell Workout Plan PDF

Now you have a workout routine that you can do from home. But wouldn’t it be great to have it as a printable pdf

Here is the dumbbell only workout plan as a PDF. You can download it, print it, and paste it on your walls to access it every time you want. That way, you won’t have to keep coming back to us every time for the workout program.

Click the button below to download the printable 6 day dumbbell workout plan from us.



Don’t miss:

5/3/1 Program Spreadsheets
Madcow 5×5 Program
Frank Zane Workout Plan
PHAT Workout Program

Final Words

That was an excellent push pull leg dumbbell routine that you can do from the comfort of your home, or office. The PPL split is among the most followed workout routine worldwide.

But that being said, finding a proper workout program is just the beginning. You need to follow it strictly and with discipline if you wish to see results.

Also, never overlook the importance of diet. You need to follow a healthy diet with enough protein and other nutrients if you want to see any results. 

But in the end, with hard work and discipline, you too can build the physique that you dream of, from your home itself!