Dumbbell PPL

Goals This dumbbell-focused routine is a solid option for those with limited equipment. It's designed with hypertrophy (muscle growth) in mind, though you can also expect strength gains.

Required Equipment

• Dumbbells: A full range or adjustable set. A single pair won’t suffice.
• Bench: An adjustable bench is preferred. If only flat, substitute incline fly with flat fly.
• Pull-up Bar: Use a bar at the gym or a door-mounted one at home.

The Routine Three workout days: Push, Pull, and Legs.

Push Day

• Chest Press
• Incline Fly
• Arnold Press
• Overhead Tricep Extension

Pull Day

• Pull-up
• Bent-over Row
• Reverse Fly
• Shrug
• Bicep Curl

Leg Day

• Goblet Squat
• Lunge
• Single Leg Deadlift
• Calf Raise

Core: Add Hanging Leg Raises to the end of every other workout.

Progression

• Perform 3 sets per exercise, with 90 seconds rest between sets.
• Do as many reps as possible, up to 12 per set.
• For unilateral movements, count one set after completing both sides.
• When you can do 3 sets of 12, increase to the next weight.
• If stuck at the same weight and reps for 3 workouts, deload by two increments and rebuild.
• Pull-ups and leg raises: start with bodyweight. Add weight using a dumbbell between your feet as you progress. Use negatives if you can’t do a pull-up.
• Begin with the lightest dumbbells to learn form and avoid injury.

Schedule Options

• 6-day cycle: Push / Pull / Legs / Push / Pull / Legs / Rest
• 4-day cycle: Push / Pull / Legs / Rest

Squats Goblet squats may be your limiting factor due to dumbbell weight. When that happens, either move them to the end of leg day or switch to Bulgarian split squats or pistol squats. If you gain access to a barbell, consider switching to a different program entirely.