6 day Dumbbell Split
Requires dumbbells and pull up bar to be effective. At home.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 2 | Reverse Grip Bench Press (dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Pec Fly (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Push Up | 2 | 1–3 reps | @9 |
| 2 | 1–2 reps | @9 | ||
| 5 | French Press | 3 | 8–12 reps | @8 |
| 6 | Skull Crusher | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 8–12 reps | @8 |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 8–12 reps | @8 |
| 3 | Lunge (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | Standing Calf Raise | 4 | 12–15 reps | @8 |
| 5 | Arnold Press | 4 | 10–12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @8 |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 2 | 1–3 reps | @9 |
| 2 | 1–2 reps | @9 | ||
| 2 | Single Arm Row (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Bent Over Row (Dumbbell) | 3 | 10–12 reps | @8 |
| 4 | Pullover (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Pinwheel Curl | 3 | 10–12 reps | @8 |
| 6 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 8–12 reps | @8 |
| 2 | Single Arm Overhead Tricep Extension | 3 | 8–12 reps | @8 |
| 3 | Skull Crusher | 3 | 8–12 reps | @8 |
| 4 | French Press | 3 | 12–15 reps | @8 |
| 5 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 6 | Push Up | 2 | 1–3 reps | @9 |
| 2 | 1–2 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Arnold Press | 4 | 8–12 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 4 | 8–12 reps | @8 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Single Arm Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Goblet Squat | 3 | 8–12 reps | @8 |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @8 |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pinwheel Curl | 3 | 10–12 reps | @8 |
| 2 | Concentration Curl | 3 | 8–12 reps | @8 |
| 3 | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Reverse Bicep Curl (Dumbbell) | 3 | 10–12 reps | @8 |
| 5 | Chin-Up (Bodyweight) | 2 | 1–3 reps | @9 |
| 2 | 1–2 reps | @9 | ||
| 6 | One Arm Bent Over Row | 4 | 8–12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 day Dumbbell Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Each session typically takes around 60 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.
6 day Dumbbell Split is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 day Dumbbell Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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