Categories6 Day

6 Day Home: Push, Pull, Legs

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(Download Workout Program)

Equipment needed:

  • Dumbbells (preferably adjustable)
  • Resistance bands
  • Pull-up bar (optional)
  • Yoga mat (optional)

Warm-up:

  1. 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
  2. Dynamic stretching for the muscles you’ll be working on that day (e.g. arm circles, leg swings, etc.)

Day 1: Push

  1. Dumbbell bench press (3 sets of 8-12 reps)
  2. Dumbbell shoulder press (3 sets of 8-12 reps)
  3. Tricep kickbacks with resistance bands (3 sets of 12-15 reps)
  4. Lateral raises with resistance bands (3 sets of 12-15 reps)
  5. Push-ups (3 sets of 12-15 reps)
  6. Diamond push-ups (3 sets of 12-15 reps)

Day 2: Pull

  1. Dumbbell rows (3 sets of 8-12 reps)
  2. Bicep curls with resistance bands (3 sets of 12-15 reps)
  3. Hammer curls with dumbbells (3 sets of 8-12 reps)
  4. Lat pulldowns with resistance bands (3 sets of 12-15 reps)
  5. Reverse flys with resistance bands (3 sets of 12-15 reps)
  6. Chin-ups or pull-ups (3 sets of as many reps as possible)

Day 3: Legs

  1. Dumbbell squats (3 sets of 8-12 reps)
  2. Lunges with dumbbells (3 sets of 8-12 reps per leg)
  3. Deadlifts with resistance bands (3 sets of 12-15 reps)
  4. Calf raises with dumbbells (3 sets of 12-15 reps)
  5. Glute bridges with resistance bands (3 sets of 12-15 reps)
  6. Single-leg Romanian deadlifts with dumbbells (3 sets of 8-12 reps per leg)

Day 4: Push

  1. Dumbbell incline bench press (3 sets of 8-12 reps)
  2. Arnold press with dumbbells (3 sets of 8-12 reps)
  3. Tricep pushdowns with resistance bands (3 sets of 12-15 reps)
  4. Front raises with resistance bands (3 sets of 12-15 reps)
  5. Close-grip push-ups (3 sets of 12-15 reps)
  6. Dumbbell flys (3 sets of 12-15 reps)

Day 5: Pull

  1. Dumbbell hammer curls (3 sets of 8-12 reps)
  2. Dumbbell concentration curls (3 sets of 8-12 reps per arm)
  3. Resistance band face pulls (3 sets of 12-15 reps)
  4. Resistance band pull-aparts (3 sets of 12-15 reps)
  5. Dumbbell shrugs (3 sets of 12-15 reps)
  6. Bent-over dumbbell rows (3 sets of 8-12 reps)

Day 6: Legs

  1. Goblet Squats – (3 sets of 12 reps)
  2. Bulgarian Split Squats – (3 sets of 10 reps each leg)
  3. Glute Bridges – (3 sets of 12 reps)
  4. Standing Calf Raises – (3 sets of 15 reps)
  5. Seated Leg Curls (using resistance bands or dumbbells) – (3 sets of 12 reps)
  6. Wall Sits – (3 sets of 30 seconds each)

Remember to adjust the weights and repetitions based on your fitness level and always listen to your body. Rest for at least one day between workout days to allow your muscles to recover and grow.