M&S 6 Day Dumbbell Program

(5 reviews)
This 6 day dumbbell workout split only requires dumbbells for building muscle.
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
Coachr/Fitness
LevelIntermediate, Advanced
GoalBodybuilding
EquipmentDumbbell Only
Time Per Workout45 minutes
Days Per Week6 days
Program Length12 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
Week 1
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 2
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 3
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 4
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 5
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 6
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 7
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 8
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 9
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 10
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 11
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
Week 12
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-12
Decline Bench Press (Dumbbell)3
8-12
Floor Press (Dumbbell)3
8-12
Seated Shoulder Press (Dumbbell)4
8-12
Lateral Raise (Dumbbell)3
8-12
Overhead Extension (Dumbbell)3
8-12
Day 2
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
10-15
Rear Delt Fly (Dumbbell)3
10-15
Bicep Curl (Dumbbell)3
12-15
Zottman Curl3
12-15
Day 3
ExerciseSetsReps
Squat (Dumbbell)4
8-12
Stiff Leg Deadlift (Dumbbell)4
8-12
Goblet Squat4
8-12
Hip Thrust (Dumbbell)4
8-12
Standing Calf Raise4
15-20
Day 4
ExerciseSetsReps
Incline Bench Press (Dumbbell)5
8-12
Chest Fly (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-12
Arnold Press3
8-12
Lateral Raise (Dumbbell)3
8-12
Skull Crusher3
8-12
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)5
8-12
Reverse Grip Dumbbell Row4
8-12
Pullover (Dumbbell)4
8-12
Hammer Curl3
10-15
Reverse Bicep Curl (Dumbbell)3
10-15
Day 6
ExerciseSetsReps
Deadlift (Dumbbell)4
8-12
Split Squat (Dumbbell)4
8-12
Goblet Squat3
8-12
Hip Thrust (Dumbbell)3
10-15
Standing Calf Raise4
20
What People Are Saying
4.0/ 5
Jon T.Man, 47
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I added pull ups to the program because it was something that I wanted to focus on
16 days ago