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<h2 style="margin-left: 0px!important;">Dumbbell PPL Routine Guide</h2><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/dumbbell-training-guide">Dumbbell PPL (Push, Pull, Legs)</a> is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/no-equipment-workout-get-fit-at-home">limited access to equipment</a> or you're always constantly in small hotel gyms, this <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a> is perfect for you.The Dumbbell PPL workout program is primarily designed for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a> (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.<h3 style="margin-left: 0px!important;">Dumbbell PPL App</h3>Dumbbell PPL is available for free on the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a>, the last lifting app you'll ever need. You'll be able to easily follow Dumbbell PPL workouts with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-tracking-workouts">weight tracking</a>, exercise video demos, and training analytics.<h3 style="margin-left: 0px!important;">Dumbbell PPL Required Equipment</h3><ul><li>Dumbbells: You will need adjustable dumbbells or a range of lighter to heavier dumbbells. Dumbbell PPL is not practical if you only have a single pair of dumbbells.</li><li>Bench: Ideally you would have an adjustable bench to do incline flyes on push days, but it is not a deal breaker. If you only have a flat bench, replace incline with flat flyes.</li><li>Pull-up bar: Every hotel gym should have a place to do <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/pull-ups-vs-chin-ups-what-is-the-best-upper-body-builder">pull-ups</a>. If you're working out at home, buy yourself a simple door-mounted bar.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Routine</h3>Push Day<ul><li>Chest Dumbbell Press</li><li>Incline Flyes</li><li>Arnold Press</li><li>Overhead Tricep Extension</li><li>Hanging Leg Raise</li></ul>Pull Day<ul><li>Pull-ups</li><li>Bent-over Row</li><li>Reverse Fly</li><li>Shrug</li><li>Bicep Curl</li><li>Hanging Leg Raise</li></ul>Legs Day<ul><li>Goblet Squat</li><li>Lunge</li><li>Single Leg Deadlift</li><li>Calf Raise</li><li>Hanging Leg Raise</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Progression</h3><ul><li>For each set, do <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">as many reps as possible</a> with a maximum of 12 reps per set. Rest ~90 seconds between each set to ensure proper recovery.</li><li>If you are able to complete all 3 sets for 12 reps of an exercise, then increase to the next available weight next workout.</li><li>If you use the same weight and reps on an exercise for three straight workouts without being able to increase weight, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deload-in-lifting">deload</a> the weight for that exercise by two weight increments (~10%) the next workout and work your way back up.</li><li>For pull-ups and hanging leg raises, start with just your bodyweight. If those get too easy, add a dumbbell between your feet. If pull-ups are too hard, try negative pull-ups or break up the rep targets into more sets.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Schedule</h3>How often you do Dumbbell PPL is up to you and the speed at which you can recover. It is important to stay consistent so you can make progress. At minimum, it is recommended that you do Dumbbell PPL workouts a minimum of 4 days per week, or a max of 6 days per week.<h3 style="margin-left: 0px!important;">6 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Push Friday - Pull Saturday - Legs Sunday - Rest<h3 style="margin-left: 0px!important;">4 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Rest Friday - Push Saturday - Pull Sunday - Legs Next Monday - Rest Next Tuesday - Push ...<h2 style="margin-left: 0px!important;">Dumbbell PPL Common Questions</h2><h3 style="margin-left: 0px!important;">Dumbbell PPL vs Dumbbell Stopgap</h3>Dumbbell PPL is more of a bodybuilding style program with a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/complete-guide-to-push-pull-legs">Push Pull Legs</a> 3-day split. Dumbbell Stopgap is more of a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-your-fitness-3-day-full-body-workout-guide">full body</a> 2-day split (workout A and workout B). Both are good dumbbell focused programs that require adjustable dumbbells.<h3 style="margin-left: 0px!important;">Dumbbell PPL results</h3>Thousands of new lifters have used Dumbbell PPL to build muscle and strength. This program is by no means a replacement for routines that include <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/barbell-vs-dumbbell-bench-press">barbells</a> and machines, but it works well for beginners with limited equipment. To see results, scroll down below for reviews on search "dumbbell PPL reddit" to see more detailed reviews by lifters who've used the program.<h3 style="margin-left: 0px!important;">PPL Dumbbell Workout</h3>PPL Dumbbell Workouts are split into 3 days: Push Day, Pull Day, and Leg Day. As each day focuses on a part of the body, you can run this routine with no or minimal rest in between. Therefore, you should aim to train 5-6 days a week for best results.<h3 style="margin-left: 0px!important;">No pull-up bar?</h3>It is highly recommended that you gain access to a pull-up bar. You can buy one off Amazon for less than $100. If you really can't get a pull-up bar, you can try using a stable table to perform a row instead.<h3 style="margin-left: 0px!important;">What to do after Dumbbell PPL</h3>We recommend doing a beginner full gym program like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/cody-lefever/gzcl-program-gzclp">GZCL Program</a>, or r/Fitness Basic Beginner Routine (3x5), or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/greg-nuckols/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a>, or 5/3/1 for Beginners. You can find all these programs free on Boostcamp App. All these programs require access to barbells and some machines, but will yield better results as you become more advanced with lifting.

Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have limited access to equipment or you're always constantly in small hotel gyms, this program is perfect for you.The Dumbbell PPL workout program is primarily designed for hypertrophy (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.<h3 style="margin-left: 0px!important;">Dumbbell PPL App</h3>Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need.Read the full program guide below.

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