M&S 6 Day Dumbbell Program
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This 6 day dumbbell workout split only requires dumbbells for building muscle.
4.11
(18 ratings)
Program Description

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.

Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Days Per Week
6 days
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12
-
2
Decline Bench Press (Dumbbell)
3
8-12
-
3
Floor Press (Dumbbell)
3
8-12
-
4
Seated Shoulder Press (Dumbbell)
4
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Overhead Extension (Dumbbell)
3
8-12
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12
-
2
Chest Supported Row (Dumbbell)
4
8-12
-
3
Pullover (Dumbbell)
3
10-15
-
4
Rear Delt Fly (Dumbbell)
3
10-15
-
5
Bicep Curl (Dumbbell)
3
12-15
-
6
Zottman Curl
3
12-15
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-12
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12
-
3
Goblet Squat
4
8-12
-
4
Hip Thrust (Dumbbell)
4
8-12
-
5
Standing Calf Raise
4
15-20
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12
-
2
Chest Fly (Dumbbell)
3
8-12
-
3
Standing Shoulder Press (Dumbbell)
4
8-12
-
4
Arnold Press
3
8-12
-
5
Lateral Raise (Dumbbell)
3
8-12
-
6
Skull Crusher
3
8-12
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12
-
2
Reverse Grip Dumbbell Row
4
8-12
-
3
Pullover (Dumbbell)
4
8-12
-
4
Hammer Curl
3
10-15
-
5
Reverse Bicep Curl (Dumbbell)
3
10-15
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8-12
-
2
Split Squat (Dumbbell)
4
8-12
-
3
Goblet Squat
3
8-12
-
4
Hip Thrust (Dumbbell)
3
10-15
-
5
Standing Calf Raise
4
20
-
What People Are Saying(18 ratings)
Only ratings with written feedback are displayed here.
4.11/ 5
Jon A.Age 25, Man
18 days ago
9 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I don't have a declining bench, I was using my couch at first. I decided to say screw it and just add 3 more sets of normal bench. It's been working pretty good.
RossAge 36, Man
20 days ago
11 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program! I am about to complete three months. I felt like it was missing exercises that I love, though. There were only a couple of tricep exercises throughout. Luckily, I could substitute. Also, leg day twice a week was something I've never done before. That was a bit of a pain, literally and figuratively.