6-Day Dumbbell Workout Split For Full-Body Muscle Growth

Workout splits are great for building hypertrophy and creating muscle definition. Dedicating each workout to a different set of muscles allows for a high training volume. It also provides sufficient time to target small and large muscle groups, enhancing strength and definition.

This 6-day dumbbell workout split maximizes training volume, working all the major muscle groups twice weekly. The push-pull split ensures a well-rounded program that equally targets the anterior chain (front body) and posterior chain (back body). It helps create symmetry and balanced strength in the body, avoiding the risk of muscular imbalance.

This is an ideal dumbbell workout plan for those looking to bulk up. If you are seeking strength and hypertrophy with limited equipment, try this one dumbbell workout.

6-Day Dumbbell Workout Split

Follow this six-day dumbbell workout split for eight weeks to build full-body muscle mass. Research indicates that increases in muscle size (hypertrophy) generally occur following 6–7 weeks of resistance training. Progressively increasing your load over an eight-week period will help you achieve hypertrophic results.

The push-pull-legs split follows the same weekly rotation with one rest day in the middle. You will work opposing upper-body muscle groups in the push-pull portion of the split, superseded by a leg day.

• Day 1: Push A.
• Day 2: Pull A.
• Day 3: Legs A.
• Day 4: Rest.
• Day 5: Push B.
• Day 6: Pull B.
• Day 7: Legs A.

Weight lifting intensity recommendations for hypertrophy goals are 60%–80% of your one repetition maximum, or 1RM. This refers to the maximum amount of weight you can lift once with proper form. Try to perform the outlined number of sets and reps at 80% 1RM.

Day 1: Push A

The first push day primarily works the upper-body muscles on the front side of the body.

This routine emphasizes the pectoralis major, anterior deltoid, and serratus anterior by using three different dumbbell press exercises. Chest presses also work the triceps and biceps as secondary muscle groups.

The muscle activation rate for the pectoralis major in the up phase of a bench press is as follows:

• Women — 19.9%.
• Men — 14.4%.

This indicates how hard the muscle is working during the exercise.

The medial deltoid (middle shoulder muscle) is targeted in consecutive shoulder exercises with the lateral raise and shoulder press. The triceps are also worked in this routine in the overhead extension.

For another chest and tricep workout with dumbbells, consider this push routine.

Day 2: Pull A

This pull day routine balances out the previous push day by using three row exercises to hit the upper-back muscles. Specifically, the rows work the rhomboids, latissimus dorsi, and the mid and lower trapezius. The renegade row also activates the shoulders and core, plus incorporates a balance component.

The single-arm row is a unilateral exercise that works one side of the body at a time. Unilateral exercises develop balanced strength on both sides of the body or strengthen weaker muscles to correct imbalances.

The bicep and Zottmam curls work both the bicep’s two muscle heads. The Zottman curl is also a great movement for improving grip and forearm strength. It pairs well with these dumbbell forearm workouts.

Day 3: Leg A

Leg day focuses on the entire lower body, working the front and back of the legs in a single workout. The calf raises work the gastrocnemius and soleus of the lower leg. The deadlift targets the backside of the body, working the glutes, hamstrings, and erector spinae.

The squats, lunges, and step-ups are all multi-joint moves that target the quadriceps, hamstrings, glutes, and calves. The dumbbell jumping squat adds a plyometric component to the workout. Plyometric exercises are movements that involve speed and power. They can improve lower-body power production and build muscle.

In a squat, the muscle activation rates for two quadricep muscles are 50% for rectus femoris and 48% for vastus lateralis. A dumbbell jumping squat adds weight and impact to the exercise which would increase the activation rate.

Day 4: Push B

Push exercises generally focus on the anterior chain, aiding in functional strength for daily tasks that employ a forward-pressing movement. Examples are pushing a shopping cart, closing a door, or using your arms to press up from a chair. 

These day-two push exercises put a little extra attention on the deltoid muscles in the shoulders. The shoulder press and lateral raise target the medial deltoid. The Arnold press works the anterior and medial deltoid, plus the triceps and serratus anterior.

The bench press and flies are an ideal combination to work the pectoralis muscles. The chest fly stretches the pectoralis in a way the bench press cannot. For more ways to build size and strength in the chest, try this upper body dumbbell workout.

Day 5: Pull B

The second pull workout mainly strengthens the posterior chain in the upper body. The upright row focuses on the deltoids and the bent-over row works the upper back. The upper trapezius is targeted with the shrugs and the bent-over rows.

The muscle activation rates for a standing dumbbell bent-over row during the lifting portion of the movement are as follows:

• Latissimus dorsi — 43.33%.
• Upper trapezius — 95.67%.
• Posterior deltoid — 81.66%.

Posterior chain resistance training was found to benefit those with lower back pain. Compared to general exercise, this training was more successful at reducing pain and level of disability and improving strength.

The biceps are worked using curls with two different hand grips, which can stimulate the arms in various ways. A study on bicep curl handgrip shows that different grips result in different muscle excitation levels. Muscle excitation refers to the electrical signal that triggers a muscle to contract.

Day 6: Leg B

The final day of this six-day dumbbell workout split strengthens the legs with a variety of lunge and squat variations. These moves hit the quadriceps, hamstrings, glutes, and calves. Sumo squats also work the adductor muscles of the inner thigh.

In a traditional lunge, the muscle activation rate for the gluteus maximus is about 66%. In a forward lunge, the activation rate for the rectus femoris is about 65%. Adding dumbbells and a walking motion would increase the rates.

Quadriceps and glute strength play an important role in pelvis stability and balance. Strength in the quadricep has been shown to improve dynamic (moving) and static (still) balance. Better lower-body strength and balance can reduce the risk of falls, especially in older adults.

Looking for more ways to sculpt your legs? Try this dumbbell leg workout.

Benefits Of A 6-Day Dumbbell Workout Plan 

Split workouts benefit those looking to bulk up, as it facilitates high-volume training. A six-day dumbbell workout plan allows you to thoroughly work all the major muscles without lengthy training sessions. It also keeps your workouts from getting stale by offering variety.

High Volume Training

A six-day split allows for the high training volume that hypertrophy goals require. Studies show that high-volume training is most effective for increasing muscle mass in men and post-menopausal women. That being said, split routines are considered beneficial for hypertrophy training because of the high-volume demand.

With this six-day split, each major muscle group is worked twice weekly. The program targets each muscle with 2–4 exercises and 3–5 sets per exercise. Completing 12–20 weekly sets per muscle is recommended for hypertrophy development, and using this split workout, it is easily achieved.

Additionally, a six-day split allows sufficient time to thoroughly work the targeted area. Focusing on a smaller number of muscles in one session means you can perform multiple exercises for each muscle group. You can work the muscles from different angles and target different heads of multi-headed muscles.

Workout Variation 

They say variety is the spice of life and that can apply to your workout, too. Dividing your program into six different workouts gives you more exercise variety. This is important for both your muscles and your motivation.

Performing the same set of exercises in the same order each workout can become boring. Having a different routine for each day can help keep you motivated and looking forward to your workouts. Additionally, your body can get used to the same routine, potentially leading to plateaus.

Research has found that varying exercises resulted in increased exercise motivation in men. The study also showed it led to muscular adaptations (increased muscle thickness) compared to a more repetitive training program.

This dumbbell workout plan provides a different routine for each day of the split. It works the muscles in different ways from various angles, keeping you interested and your muscles challenged.

Adequate Recovery Time

Split workouts help balance training volume and recovery time. Targeted muscles need 48–72 hours of recovery time between workouts. Without consistently sufficient recovery time, exercisers and athletes are at risk of overtraining.

A split workout schedule has built-in recovery time. This helps reduce the risk of injuries and overtraining. Due to the high-volume nature of hypertrophy training, this method is especially advantageous.

Following a workout split permits high-volume and high-frequency training while still giving the muscles adequate recovery time. This six-day split breaks the body into three sections, giving each section a two-day rest while other areas are worked. You can push hard in consecutive workouts and appropriately rest the muscles so they’re fresh for the next session.

Making The Most Of This Dumbbell Workout Split 

• Warm up the session’s targeted muscles by performing four sets of 2–6 reps of each exercise. The first two warm-up sets should be done at 40% of your 1RM. The second two should be performed at 80% of your 1RM. Warming up the body before intense exercise can decrease the risk of injury and enhance exercise performance.
• Control the speed of your lifts. Performing exercises too quickly uses momentum and decreases the work on the muscles. The American College of Sports Medicine’s guidelines indicate beginner and intermediate-level lifters should use a slow–moderate speed. Perform the up phase in 1–2 seconds and the down phase in 2–4 seconds. 
• Progressively overloading the muscle is what keeps you getting results and avoiding plateaus. To progress your load during this eight-week program, apply the 2-for-2 rule. When you can complete two additional reps beyond your program goal for two consecutive workouts it is time to progress. Increase the weight by adding 0.5–2 kilograms.
• Rest between sets and between workouts is essential for optimal performance. For hypertrophy goals, a 1–2 minute rest between sets is recommended. 48–72 hours of recovery time for muscles is recommended between intense workouts.
• Adequate protein intake aids in muscle growth. The International Society of Sports Nutrition advises a daily intake of 1.4–2.0 grams of protein per kilogram of body weight. They also recommend consuming protein every 3–4 hours throughout the day.

Conclusion

Build full-body muscle hypertrophy with this six-day dumbbell workout split. The program ensures high-volume training while maintaining sufficient recovery time. Each day offers a different routine working each muscle with various exercises from different angles.

The variety makes this workout split interesting, keeping your exercise motivation high. The push-pull-legs format ensures a well-balanced routine that builds equalized strength and definition.