Build muscle6 days a weekDumbbells only

6-day Push Pull Legs dumbbell plan to build muscle

Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest. Finish most sets 1–2 reps short of failure, and log RPE so targets adapt.

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	4 × 6
Seated Dumbbell Press	4 × 6
Incline Dumbbell Press	3 × 10
Side Lateral Raise	3 × 10
Tricep Dumbbell Kickback	3 × 10
Dumbbell Flyes	3 × 10

Pull A

Exercise	Sets × reps
One-Arm Dumbbell Row	4 × 6
Reverse Flyes	4 × 6
Dumbbell Bicep Curl	3 × 10
Hammer Curls	3 × 10

Legs A

Exercise	Sets × reps
Goblet Squat	4 × 6
Stiff-Legged Dumbbell Deadlift	4 × 6
Split Squats	3 × 10
Calf Raise On A Dumbbell	3 × 10

Push B

Exercise	Sets × reps
Seated Dumbbell Press	4 × 6
Incline Dumbbell Press	4 × 6
Dumbbell Bench Press	3 × 10
Dumbbell Flyes	3 × 10
Side Lateral Raise	3 × 10
Tricep Dumbbell Kickback	3 × 10

Pull B

Exercise	Sets × reps
Stiff-Legged Dumbbell Deadlift	4 × 6
One-Arm Dumbbell Row	4 × 6
Reverse Flyes	3 × 10
Hammer Curls	3 × 10
Dumbbell Bicep Curl	3 × 10

Legs B

Exercise	Sets × reps
Split Squats	4 × 6
Dumbbell Lunges	3 × 10
Stiff-Legged Dumbbell Deadlift	3 × 10
Butt Lift (Bridge)	3 × 10
Calf Raise On A Dumbbell	3 × 10
Reverse Crunch	3 × 12

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 build muscle?

Yes, if you can recover from it and stay consistent. Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest.

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.