About this workout
You do not need a commercial gym to run a serious push/pull/legs split. With a pair of adjustable dumbbells, a set of resistance bands and a pull-up bar, you can train all six days at home and build muscle across your entire body. This 10 week plan brings the proven push/pull/legs structure home, hitting every muscle twice a week with dumbbell and band work that keeps constant tension and real intensity. If your gym is your garage or your living room, this is how you build a complete physique in it.
Who This Program Is For
- You want to run a high-frequency push/pull/legs split at home.
- You can train six days a week.
- You have adjustable dumbbells, resistance bands and a pull-up bar.
- You already train and can handle six sessions a week.
Who this is NOT for: beginners, who should start with a simpler home plan, and anyone without at least dumbbells and bands. The equipment is minimal but necessary.
What You'll Need
- Adjustable dumbbells, a set of resistance bands, and a pull-up bar.
- A bench or sturdy surface for pressing and step-ups.
- A log to progress the loads over 10 weeks.
The Program
Six days on a push, pull, legs, push, pull, legs rotation, hitting each twice a week. Dumbbells handle the heavy work; bands add constant-tension movements the dumbbells cannot. Push each set close to failure, since home loads are lighter, and control every rep.
| Day 1 | |||
|---|---|---|---|
| Push A | |||
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press | 4 | 10-12 | 75 sec |
| Dumbbell Shoulder Press | 3 | 10-12 | 60 sec |
| Incline Dumbbell Bench Press | 3 | 12 | 60 sec |
| Dumbbell Lateral Raise | 3 | 15 | 45 sec |
| Banded Triceps Pushdown | 3 | 15-20 | 45 sec |
| Day 2 | |||
|---|---|---|---|
| Pull A | |||
| Exercise | Sets | Reps | Rest |
| Pull Up | 4 | To failure | 90 sec |
| One Arm Dumbbell Row | 4 | 12 each arm | 60 sec |
| Banded Row | 3 | 15 | 45 sec |
| Banded Pull-Apart | 3 | 20 | 30 sec |
| Dumbbell Curls | 3 | 12 | 45 sec |
| Day 3 | |||
|---|---|---|---|
| Legs A | |||
| Exercise | Sets | Reps | Rest |
| Goblet Squat | 4 | 12-15 | 75 sec |
| Dumbbell Romanian Deadlift | 4 | 12 | 75 sec |
| Bulgarian Split Squat | 3 | 10 each leg | 60 sec |
| Dumbbell Step Ups | 3 | 10 each leg | 60 sec |
| Standing Calf Raise | 4 | 15-20 | 45 sec |
| Day 4 | |||
|---|---|---|---|
| Push B | |||
| Exercise | Sets | Reps | Rest |
| Incline Dumbbell Bench Press | 4 | 10-12 | 75 sec |
| Banded Overhead Press | 3 | 12-15 | 60 sec |
| Dumbbell Bench Press | 3 | 12 | 60 sec |
| Banded Lateral Raise | 3 | 20 | 30 sec |
| Push Ups | 3 | To failure | 45 sec |
| Day 5 | |||
|---|---|---|---|
| Pull B | |||
| Exercise | Sets | Reps | Rest |
| Banded Lat Pulldown | 4 | 15 | 45 sec |
| Bent Over Dumbbell Row | 4 | 12 | 60 sec |
| Banded Reverse Fly | 3 | 20 | 30 sec |
| Hammer Curls | 3 | 12 | 45 sec |
| Banded Biceps Curl | 3 | 15-20 | 30 sec |
| Day 6 | |||
|---|---|---|---|
| Legs B | |||
| Exercise | Sets | Reps | Rest |
| Dumbbell Bulgarian Squat | 4 | 10 each leg | 75 sec |
| Banded Romanian Deadlift | 4 | 15 | 60 sec |
| Walking Lunge | 3 | 12 each leg | 60 sec |
| Banded Glute Bridge | 3 | 20 | 45 sec |
| Standing Calf Raise | 4 | 20 | 45 sec |
How to Progress
Ten weeks of high-frequency home training, with a deload.
Weeks 1 to 4. Set your dumbbell and band loads and learn to push close to failure, since lighter home loads need higher effort to grow.
Weeks 5 to 7. Add weight, reps, or a thicker band as sets feel easy. Slow the negatives to add intensity when you run out of load.
Week 8 (deload). Take a lighter week to recover from six days a week.
Weeks 9 to 10. Push everything close to failure with the best loads you have. By week 10 you will have built real muscle without a gym.
Warm-Up and Recovery Notes
Warm up with a few minutes of movement and some banded pull-aparts and bodyweight squats. Home training still deserves a warm-up.
Six days a week is a real load. Sleep and eat well, take the deload, and if home loads limit you, add reps, tempo and band tension rather than skipping the intensity.
Nutrition and Supplementation
Building muscle needs protein and enough food. Aim for about one gram of protein per pound of bodyweight and eat at maintenance or a slight surplus.
Support: protein powder for protein, creatine monohydrate at 5 grams a day, and a daily multivitamin.
FAQ
Can I build real muscle at home? Yes. With dumbbells, bands and a pull-up bar, high frequency and real intensity, you build a complete physique. Effort and consistency matter more than the equipment.
What if my dumbbells are too light? Add reps, slow the negatives, add band tension, and push closer to failure. Intensity techniques let lighter loads keep building muscle.
Is six days too much? It is a real commitment, but the volume is spread across push, pull and legs twice each, so no single session is overwhelming. Take the deloads and manage recovery.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.