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Dumbbell Push Pull Legs 6 Day Workout Routine

This plan runs push, pull and legs twice a week using only dumbbells and a bench, so every muscle gets trained twice. Four to six exercises a session. The second time through each day uses a different set of exercises.

6 days a week · 30 exercises · Dumbbells · free, no account needed to read

  • glutes
  • quads
  • shoulders
  • biceps
  • chest
  • upper back
  • triceps
  • calves
  • hamstrings
  • traps
Try Push A free
Clay illustration of a pair of dumbbells

Push A

5 exercises · ~45 min

  1. 1
    Dumbbell Bench PressDumbbell
    4 × 6-8
  2. 2
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 8-10
  4. 4
    Side Lateral RaiseDumbbell
    3 × 12-15
  5. 5
    Seated Triceps PressDumbbell
    3 × 10-12
Customize this day

Pull A

5 exercises · ~40 min

  1. 1
    One-Arm Dumbbell RowDumbbell
    4 × 6-8 each
  2. 2
    Bent Over Two-Dumbbell RowDumbbell
    3 × 8-10
  3. 3
    Reverse FlyesDumbbell
    3 × 12-15
  4. 4
    Incline Dumbbell CurlDumbbell
    3 × 10-12
  5. 5
    Hammer CurlsDumbbell
    3 × 10-12
Customize this day

Legs A

4 exercises · ~50 min

  1. 1
    Goblet SquatDumbbell
    4 × 8-10
  2. 2
    Dumbbell Romanian DeadliftDumbbell
    4 × 8-10
  3. 3
    Bulgarian Split SquatDumbbell
    3 × 8-10 each
  4. 4
    Standing Dumbbell Calf RaiseDumbbell
    4 × 12-15
Customize this day

Push B

5 exercises · ~35 min

  1. 1
    Incline Dumbbell PressDumbbell
    4 × 6-8
  2. 2
    Dumbbell FlyesDumbbell
    3 × 10-12
  3. 3
    Seated Side Lateral RaiseDumbbell
    3 × 12-15
  4. 4
    Standing Dumbbell Triceps ExtensionDumbbell
    3 × 10-12
  5. 5
    Tricep Dumbbell KickbackDumbbell
    3 × 12-15
Customize this day

Pull B

6 exercises · ~45 min

  1. 1
    Bent Over Two-Dumbbell RowDumbbell
    4 × 8-10
  2. 2
    One-Arm Dumbbell RowDumbbell
    3 × 10-12 each
  3. 3
    Reverse FlyesDumbbell
    3 × 15
  4. 4
    Dumbbell Bicep CurlDumbbell
    3 × 10-12
  5. 5
    Hammer CurlsDumbbell
    3 × 12-15
  6. 6
    Dumbbell ShrugDumbbell
    3 × 12-15
Customize this day

Legs B

5 exercises · ~50 min

  1. 1
    Dumbbell SquatDumbbell
    4 × 10-12
  2. 2
    Dumbbell LungesDumbbell
    3 × 10-12 each
  3. 3
    Dumbbell Hip ThrustDumbbell
    4 × 10-12
  4. 4
    Dumbbell Step UpsDumbbell
    3 × 10 each
  5. 5
    Standing Dumbbell Calf RaiseDumbbell
    4 × 15-20
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Dumbbell Push Pull Legs 6 Day questions, answered

Is 6 days a week too much?

For most beginners, yes. Start with the 3 day Dumbbell PPL and move up once three sessions a week is a habit.

Why do the A and B days differ?

Different angles and rep ranges work the same muscles in new ways, and the week feels less repetitive. Push B starts with incline presses, for example.

Can I run this with adjustable dumbbells?

Yes. Adjustables reaching at least 50 lbs a hand cover most of it. Leg days outgrow them first, which is why split squats and step ups are in there.

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