6-Day Full Body Split (Dumbbells + Bench)

A home training program with 6 workouts weekly. Designed for hypertrophy. Trains all major muscle groups using only dumbbells and a bench.

What's this?

A full body program with 6 workouts weekly.

Designed to use only dumbbells and a bench.

Well-distributed love across muscle groups. Great for balanced development.

Hypertrophy-focused. Created for those who want to start lifting in a structured way (and have made some investments).

Pros

Mid to high volume (great for advanced trainees)

Cons

Not for busy schedules
Very demanding on recovery
Difficult to sustain without good planning
Repetitive exercises due to limited equipment