Lose fat6 days a weekDumbbells only
6-day Push Pull Legs dumbbell plan to lose fat
Keep strength, higher reps, short rests. Rest 60–90 seconds. Keep the weights heavy enough to hold muscle, and set a calorie target in Nutrition: the food does the cutting.
Weekly schedule
| Monday | Push A | 6 exercises |
|---|---|---|
| Tuesday | Pull A | 4 exercises |
| Wednesday | Legs A | 4 exercises |
| Thursday | Push B | 6 exercises |
| Friday | Pull B | 5 exercises |
| Saturday | Legs B | 6 exercises |
Push A
| Exercise | Sets × reps |
|---|---|
| Dumbbell Bench Press | 3 × 10 |
| Seated Dumbbell Press | 3 × 10 |
| Incline Dumbbell Press | 3 × 12 |
| Side Lateral Raise | 3 × 12 |
| Tricep Dumbbell Kickback | 3 × 12 |
| Dumbbell Flyes | 3 × 12 |
Pull A
| Exercise | Sets × reps |
|---|---|
| One-Arm Dumbbell Row | 3 × 10 |
| Reverse Flyes | 3 × 10 |
| Dumbbell Bicep Curl | 3 × 12 |
| Hammer Curls | 3 × 12 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Goblet Squat | 3 × 10 |
| Stiff-Legged Dumbbell Deadlift | 3 × 10 |
| Split Squats | 3 × 12 |
| Calf Raise On A Dumbbell | 3 × 12 |
Push B
| Exercise | Sets × reps |
|---|---|
| Seated Dumbbell Press | 3 × 10 |
| Incline Dumbbell Press | 3 × 10 |
| Dumbbell Bench Press | 3 × 12 |
| Dumbbell Flyes | 3 × 12 |
| Side Lateral Raise | 3 × 12 |
| Tricep Dumbbell Kickback | 3 × 12 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Stiff-Legged Dumbbell Deadlift | 3 × 10 |
| One-Arm Dumbbell Row | 3 × 10 |
| Reverse Flyes | 3 × 12 |
| Hammer Curls | 3 × 12 |
| Dumbbell Bicep Curl | 3 × 12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Split Squats | 3 × 10 |
| Dumbbell Lunges | 3 × 12 |
| Stiff-Legged Dumbbell Deadlift | 3 × 12 |
| Butt Lift (Bridge) | 3 × 12 |
| Calf Raise On A Dumbbell | 3 × 12 |
| Reverse Crunch | 3 × 15 |
How to progress
When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.
Questions
Is a 6-day push pull legs split good to lose fat?
Yes, if you can recover from it and stay consistent. Keep strength, higher reps, short rests. Rest 60–90 seconds.
How long should I run this program?
Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.
What weights should I use?
Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.
Can I do this at a commercial gym?
Yes: a pair of dumbbells and a bench covers every exercise.
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