You do push, pull and leg days twice each at home, so you train every muscle twice a week with dumbbells. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Home push dayChest, shoulders and triceps with dumbbells · 5 exercises
Home pull dayBack, rear shoulders and biceps with dumbbells · 5 exercises
Home leg dayQuads, hamstrings, glutes and calves with dumbbells · 5 exercises
Track macros and calories
Home Push Pull Legs Routine Example
An example of a 6-day home push pull legs week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Home push dayChest, shoulders and triceps with dumbbells |
| Tuesday | Home pull dayBack, rear shoulders and biceps with dumbbells |
| Wednesday | Home leg dayQuads, hamstrings, glutes and calves with dumbbells |
| Thursday | Home push dayChest, shoulders and triceps with dumbbells |
| Friday | Home pull dayBack, rear shoulders and biceps with dumbbells |
| Saturday | Home leg dayQuads, hamstrings, glutes and calves with dumbbells |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Home push dayChest, shoulders and triceps with dumbbells · 5 exercises
Home pull dayBack, rear shoulders and biceps with dumbbells · 5 exercises
Home leg dayQuads, hamstrings, glutes and calves with dumbbells · 5 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with dumbbells and like training most days
- you can train 6 days a week, for about 40 to 55 minutes each time
- you've been lifting for a few months
If 6 days is too many, see the 5-day home dumbbell or home upper lower examples. For the gym version, see the push pull legs example.
Common questions
How do you train your back at home without a pull-up bar?
Dumbbell rows and pullovers cover your lats and upper back, and rear delt flies train the back of your shoulders. A pull-up bar makes a good addition later, but this example doesn't use one.
How many sets per week does the home push pull legs example give each muscle?
About 14 for chest, back and quads, 12 for shoulders and 6 for hamstrings. See How many sets per week to build muscle.
Track macros and calories
with Somatics
