6 Day Dumbbell and Bench Workout Plan: Beginner, Build Muscle
A 6-day program for beginners, aimed at building muscle.
- 6 days a week
- Push/pull/legs
- Dumbbells and bench
- Works at Planet Fitness
- about 25–30 min
- No cardio
- You’ll need: adjustable bench, dumbbells
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Push A
- Dumbbell Bench Press — 4 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Dumbbell Fly — 3 × 10–15
- Dumbbell Lateral Raise — 3 × 10–15
- Dumbbell Skullcrushers — 3 × 10–15
Pull A
- Chest Supported Dumbbell Row — 4 × 8–12
- One Arm Dumbbell Row — 4 × 8–12
- Rear Delt Fly — 3 × 10–15
- Dumbbell Curl — 3 × 10–15
- Hammer Curl — 2 × 10–15
Legs A
- Goblet Squat — 4 × 8–12
- Dumbbell RDL — 3 × 8–12
- Dumbbell Reverse Lunge — 3 × 10–12
- Dumbbell Standing Calf Raise — 4 × 12–15
Push B
- Incline Dumbbell Press — 4 × 8–12
- Dumbbell Lateral Raise — 3 × 10–15
- Incline Dumbbell Fly — 3 × 10–15
- Overhead Dumbbell Extension — 3 × 10–15
Pull B
- One Arm Dumbbell Row — 4 × 8–12
- Chest Supported Dumbbell Row — 4 × 8–12
- Dumbbell Pullover (Lat Focus) — 3 × 10–12
- Rear Delt Fly — 2 × 10–15
- Incline Dumbbell Curl — 3 × 10–15
Legs B
- Bulgarian Split Squat — 3 × 8–12
- Dumbbell RDL — 4 × 8–12
- Glute Bridge — 3 × 10–15
- Dumbbell Lunge — 3 × 10–12
- Dumbbell Standing Calf Raise — 4 × 12–15
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 7–22 sets/week range.
- Movement patterns — worth a look. vertical pull is under-trained for this goal.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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