Program Overview: This 6-day split follows a Push/Pull/Legs pattern (repeated twice a week), which is a proven method for hitting each muscle group about twice per week. We emphasize the shoulders, arms, and neck with extra volume on push/pull days. Since the user has only 8 kg dumbbells, progressive overload will come from adding reps/sets, using slow eccentric tempos, supersets, and unilateral moves. Each session begins with a dynamic warm-up and ends with static stretching to aid recovery. For muscle growth, use moderate rep ranges (roughly 6–20 reps) on compound moves and push close to failure on the last sets (leaving 0–2 reps in reserve). Keep a training log: if you did 30 reps total on last week’s key exercise, aim for 31+ this week.
Day 1 – Push (Chest, Shoulders, Triceps)
- Warm-Up (5–10 min): Dynamic arm/shoulder prep, e.g. arm circles, shoulder dislocations (use a towel), band pull-aparts (or mimic with arms), plus light push-ups or scapular push-ups. Focus on full range of motion and gradually increase intensity.
- Workout (3–4 sets each unless noted; 8–15 reps or to near-failure):
- Floor Press (Dumbbell Chest Press): Lie on your back, hold one dumbbell in each hand on your chest, and press up. If 8 kg is light, do 4 sets of 12–15 with a 3-second lowering tempo. Rest 60–90s.
- Overhead Dumbbell Press: (Seated or standing) Press both dumbbells overhead. Do 4×10–12, slow on the way down. This is your “big compound” vertical press for shoulders.
- Incline Push-Up (Feet Elevated): Feet on a chair, hands on floor. Perform 3×12–15 to target upper chest/shoulders. Keep elbows tucked or flared to preference. Rest ~60s.
- Dumbbell Lateral Raises: Standing, raise arms to sides. Use 3×15 with strict form (no swinging). Superset with the next exercise if pressed for time.
- Dumbbell Front Raises: Raise dumbbells straight in front. Do 3×12–15. (Or alternate front+side raises). Rest ~45–60s between supersets.
- Triceps Dips (Bench/Chair): Hands behind on chair edge, legs extended. Do 3×10–15 (add feet elevation if easy). Finish with a 1–2s pause in bottom for tension.
- Overhead Triceps Extension: One 8 kg dumbbell (both hands). Perform 3×12–15 slow, full range. To advance, do a few partial reps at end of last set.
- Neck Flexion (Weighted or Bodyweight): Lying supine with head off edge of bed/bench. Place a folded towel on forehead with the dumbbell upright on it. Nodding “yes” motion (chin-to-chest) 3×15–20. (Or press forehead into hand.) High-rep neck curls build size.
- Cool-Down Stretch: Hold each 20–30s: chest stretch in doorway, overhead triceps stretch, lateral shoulder stretch (arm across chest), and forward neck stretch (chest up, chin tucked). Stretching at cool-down is recommended by experts to improve flexibility and recovery.
Day 2 – Pull (Back, Rear Delts, Biceps)
- Warm-Up (5–10 min): Scapular and spine prep: band/towel pull-aparts, thoracic rotations, high pulls with empty hands. Activate the back and rear delts. Dynamic “Y–T–W” raises on floor can help warm rear delts.
- Workout:
- Single-Arm Dumbbell Row: Hinge at hips, support one hand on bench/chair, row 8 kg dumbbell. Do 4×12 each side (3s down). Use unilateral form to correct imbalances.
- Reverse Fly / Bent-Over Rear Delt Raise: Hinge forward, arms hanging, raise dumbbells to sides. 3×15 for rear delts and upper back. (Elbows slightly bent.)
- Dumbbell Pullover (Floor): Lie on back, arms over head with one dumbbell, pull it up over chest. This hits lats and serratus. 3×12–15. (Can also bridge hips for glute engagement.)
- Dumbbell Shrugs: Hold dumbbells at sides, shrug shoulders up. Do 4×20 (2s squeeze at top). This builds traps which support neck stability.
- Dumbbell Biceps Curls: Standing curls 3×15 with 3s down, supinating fully. Immediately superset with…
- Hammer Curls: (Palms facing) 3×15. Superset curls with triceps overhead press or shrugs to increase intensity. Rest ~60s after each superset.
- Neck Extension: Lying prone on edge, towel + dumbbell on back of head. Nod head up (“yes”) 3×15–20. (Or press back of head into hand.) High reps improve posterior neck muscles.
- Cool-Down Stretch: Static stretches: child’s pose or arm-hug lat stretch, overhead triceps stretch (for lats as well), cross-body shoulder stretch, and gentle neck extension stretch (gently look up and back).
Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)
- Warm-Up (5–10 min): Hip and leg prep: bodyweight squats, walking lunges, leg swings (front-to-back and side-to-side), hip circles. Aim to warm ankles, knees, hips.
- Workout:
- Goblet Squats: Hold one dumbbell at chest, squat deeply. Do 4×15 with 3s lowering. (Go as deep as form allows for quads/glutes.)
- Bulgarian Split Squats: Feet split, rear foot on bench. Holding one dumbbell, do 3×12 each leg. (Bulgarian splits are unilateral; they force balance and stability.)
- Single-Leg Romanian Deadlifts: Holding dumbbells, hinge at one leg. 3×12 each leg. (Keep back flat; works hamstrings/glutes.)
- Glute Bridge: Lying on back, feet flat. Press hips up. Do 4×20 (hold top 1s). To add load, place one dumbbell on hips.
- Calf Raises: Stand on flat ground or step. Raise up on toes. 4×20 (slow 2s up, 2s down). Do singles or doubles.
- Core/Neck: Optional plank hold or calf stretch. If extra neck work, Neck Lateral Flexion: Lie on side, hand support, dumbbell+towel on head, ear-to-shoulder 2–3×12–15 each side.
- Cool-Down Stretch: Hold 20–30s: standing quad stretch (heel-to-glute), hamstring stretch (leg extended, lean forward), calf stretch on wall/step, figure-four glute stretch, and some back extensions (cobra) for spinal flexion relief.
Day 4 – Push (Shoulders, Chest, Arms Variation)
- Warm-Up: Similar to Day 1. Include dynamic shoulder presses with light weight and band pull-aparts. Activate rotator cuffs and triceps with light band/towel presses.
- Workout:
- Pike Push-Ups: Feet on floor, hips raised (as if handstand progression). 3×8–12 pushing overhead. (Focus on shoulders.)
- Arnold Dumbbell Press: Seated/standing, palms facing you at start. Press up rotating wrists. 4×10–12. This hits front/side delts.
- Lateral Raises (again): 3×15 strict. (Good to superset with push-ups or dips.)
- Floor Chest Flyes: Lying on back with arms out, bring arms together overhead. 3×12–15 to isolate chest fibers.
- Diamond Push-Ups: Hands close under chest for triceps emphasis. 3×10–15. (Keep elbows in.)
- Overhead Triceps Extension: One-dumbbell 3×12–15. You may superset last set with close-grip push-ups for burnout.
- Biceps Curls (Optional): If arms need more work, do 3×15 of curls or 21s at end. (Balance push/pull volume as needed.)
- Neck Flexion/Curls: (Repeat Day 1’s version) 3×15–20 neck curls. Training neck ~3x/week is fine.
- Cool-Down Stretch: Same as Day 1 (chest, triceps, shoulders). Also include overhead lat stretch (reach up and lean side-to-side) for full shoulder girdle mobility.
Day 5 – Pull (Back, Traps, Biceps – Arms Focus)
- Warm-Up: Same as Day 2: scapular retractions, light rows (empty arms), rotating scapula up/down, neck warm-up (gentle flexion/extension).
- Workout:
- One-Arm Row (Heavier): 5×12 each side (longer volume than Day 2). Slow negatives to fatigue lats.
- Reverse Dumbbell Fly: 3×15 (can do standing or chest-supported on an incline surface).
- Dumbbell Shrugs: 4×20 (heavy traps work). Pause 2s at top each rep.
- Dumbbell Pullover: 3×12–15 (as Day 2).
- Biceps – Supersets:
- Hammer Curls: 3×15, immediately into…
- Zottman Curls: (Rotate wrists on way down) 3×15.
Superset curls back-to-back with minimal rest to increase pump.
- Neck Lateral Flexion: Lying on side with head off edge (as described Day 3). 3×12–15 each side to target side neck muscles.
- Cool-Down Stretch: Lat/arm stretches (arms overhead clasped, side bend), chest opener (even though pull day), cross-body arm stretch, and static neck stretches (gently tilt head side-to-side and front-to-chest).
Day 6 – Legs (Hamstring/Glute Emphasis & Final Neck Work)
- Warm-Up: As Day 3: leg swings, high knees in place, hip openers. Add bodyweight good mornings for hamstrings.
- Workout:
- Dumbbell Deadlift: Stand holding dumbbells, hinge hips down. 4×15 (slow descent). Focus on glutes and hams.
- Walking Lunges: Holding dumbbells, step forward into lunge. 3×12 each leg. Keep torso upright.
- Pistol Squats (Assisted): Use a chair for balance if needed. 3×6–8 each leg. (Lower slowly; great unilateral quad/glute challenge.)
- Glute Bridge (Weighted if possible): 4×20. (Can pause 2s at top or do single-leg variation.)
- Calf Raises (Single-Leg): 4×15 each. (Perform on a step or floor with full range.)
- Neck Extension: (Finish the neck routine) 3×15–20 lying prone as on Day 2/5. This twice-weekly frequency aligns with expert advice.
- Cool-Down Stretch: Hold: seated or standing hamstring stretch, hip-flexor lunge stretch, glute figure-four, calf stretch, and a gentle seated neck release (chin-to-chest stretch, and chin-to-shoulder).
Progression & Overload Tips
- Increase Volume Gradually: Each week try to up either reps or sets. For example, if last week your top set was 30 total reps, aim for 31+ this week.
- Adjust Tempo: Use a slower eccentric (3–4 seconds down) or add 1–2 second pauses at the bottom/top of movements to increase time under tension. (A controlled ~2 s eccentric is time-efficient for growth.)
- Use Unilateral Variations: One-arm or one-leg exercises double the effective load on each limb. Incorporating Bulgarian split squats, single-arm presses, and one-arm rows forces each side to stabilize and grow independently.
- Supersets: Pair exercises (agonist–antagonist or same muscle) back-to-back with little rest. Studies show supersets can boost metabolic stress and save time. For example, superset shoulder presses with lateral raises, or curls with overhead presses, to intensify the workout.
- Rest & Nutrition: Rest 60–90s between sets (up to 3 min for your heaviest sets). Ensure adequate protein and calories to support muscle repair. With no traditional cardio focus, recovery comes from nutrition and rest days.
This program blends bodyweight and dumbbell exercises following hypertrophy principles from strength experts. Warm-ups are dynamic (not static) to prepare muscles safely, and cool-down stretches are recommended by ACSM to restore range of motion. Advanced techniques like supersets and unilateral training are used to overcome the light 8 kg limitation, and direct neck training is included as advised in muscle-building literature.
