M&S 6 Day Dumbbell Program
This 6 day dumbbell workout split only requires dumbbells for building muscle.
Overview
This program is written by Josh English from Muscle and Strength. Read the article here.
This routine is ideal for intermediate to advanced lifters who prefer home workouts, need a reliable workout for spaces like hotel gyms, or favor dumbbells over other equipment.
This final installment in the series is designed as the last step in a progressive journey, where each program builds upon the previous one by gradually increasing the number of workout days each week, thus increasing the overall volume of your training.
To prepare for this 6-day routine, it's recommended to progress through programs with less days: starting with the 3-day program, then moving to the 4-day, and subsequently the 5-day program.
This comprehensive program not only guides you through various exercises but also educates you on muscle development, how to effectively use our workout plans for maximum muscle growth, nutritional strategies for muscle building, appropriate supplementation, and methods to track your progress.
You can engage in this workout for a period of up to 12 weeks.
The routine is structured around a push/pull/legs pattern, ensuring that each muscle group receives training at least twice a week. Certain muscle groups, like the back and shoulders, will receive additional indirect training.
While the program doesn't specifically include abdominal exercises and cardio, these can be incorporated according to your personal fitness goals.
The main objective of this program is to assist in building lean muscle mass, although it's also suitable for those aiming for fat loss. Achieving either goal depends significantly on your dietary habits, particularly whether you are in a calorie surplus for muscle gain or a calorie deficit for fat loss.
During the workouts, aim to maintain rest periods between 45-60 seconds between sets.
When choosing weights, select ones that provide a challenge for each exercise. You should aim to finish each set feeling like you could do just one more rep.
Once you complete the recommended duration of this program, you have the option to continue with it if it's still enjoyable and yielding results. Alternatively, you can revisit the earlier workouts in the series, focusing on increasing your strength in each exercise.
Who it's for
Reviews
I found this routine to be a good change of pace from barbells and powerlifting. I noticed more definition in my shoulders which is what I was looking for.
Had to cut some of the lower body due to foot injury but other that that it’s a good program
Would add an ab day and a trap workout. Like what it manages to accomplish with just dumbbells
It's great if you have only Dumbells to work with
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 5 | 8–12 reps |
| 2 | Decline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Floor Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 4 | 8–12 reps |
| 2 | Chest Supported Row (Dumbbell) | 4 | 8–12 reps |
| 3 | Pullover (Dumbbell) | 3 | 10–15 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Zottman Curl | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Dumbbell) | 4 | 8–12 reps |
| 2 | Stiff Leg Deadlift (Dumbbell) | 4 | 8–12 reps |
| 3 | Goblet Squat | 4 | 8–12 reps |
| 4 | Hip Thrust (Dumbbell) | 4 | 8–12 reps |
| 5 | Standing Calf Raise | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 8–12 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 4 | Arnold Press | 3 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 6 | Skull Crusher | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 5 | 8–12 reps |
| 2 | Reverse Grip Dumbbell Row | 4 | 8–12 reps |
| 3 | Pullover (Dumbbell) | 4 | 8–12 reps |
| 4 | Hammer Curl | 3 | 10–15 reps |
| 5 | Reverse Bicep Curl (Dumbbell) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 4 | 8–12 reps |
| 2 | Split Squat (Dumbbell) | 4 | 8–12 reps |
| 3 | Goblet Squat | 3 | 8–12 reps |
| 4 | Hip Thrust (Dumbbell) | 3 | 10–15 reps |
| 5 | Standing Calf Raise | 4 | 20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, M&S 6 Day Dumbbell Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
M&S 6 Day Dumbbell Program is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
M&S 6 Day Dumbbell Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
