Dumbbell P/P/L

Free4.37 (90 reviews)
A beginner dumbbell routine
Program Description

Dumbbell P/P/L (Push, Pull, Legs) is a beginner routine that only uses dumbbells and a pull up bar, which is great for people with limited access to equipment.

Required Equipment

-Dumbbells: You will need a range of dumbbells or a pair of adjustable dumbbells.This routine is not a practical option if you only have a single pair of dumbbells.

-Adjustable Bench: If you only have a flat bench, replace incline fly with flat fly on push day.

-Pull-up Bar: Every gym should have at least some place to do pull-ups. If you are working out at home, buy a simple door-mounted bar.

Progression

-Do as many reps as possible, but no more than 12, for each set. 

-If you are able to perform all three sets for 12 reps then move up to the next available weight on the next workout. 

-If you use the same weight and reps on an individual exercise for three consecutive workouts, deload the weight for that specific exercise by two increments for the following workout and work your way back up.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Dumbbell Only
45 minutes
3 days
8 weeks
What People Are Saying
Azrylesyam Man, 27
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
More options for dumbells
a day ago
Paul Nathan B. Man, 33
3 weeks complete
No modifications
2 days ago
Peter S. Man, 30
4 weeks complete
No modifications
3 days ago
Kevin W. Man, 44
4 weeks complete
No modifications
6 days ago
Snorre B.
4 weeks complete
No modifications
7 days ago
Anonymous
2 weeks complete
No modifications
9 days ago
Drew S. Man, 23
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
9 days ago
Haricots Man, 52
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
10 days ago
Gage H. Man, 22
2 weeks complete
No modifications
10 days ago
Jake L. Man, 26
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Avoid shoulders and chest in the same day if possible. I added shoulders to leg day
11 days ago
Mon
Rest 90 seconds between each set. Start with the lightest dumbbells available for all exercises. This will make sure you don't overdo it as you first start out and also allow you to practice form.
1. Chest Press (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
2. Incline Chest Fly (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
3. Arnold Press
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
4. Tricep Extension (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
5. Hanging Leg Raise
For hanging leg raises, start with bodyweight only.
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
Wed
Rest 90 seconds between each set. Start with the lightest dumbbells available for all exercises. This will make sure you don't overdo it as you first start out and also allow you to practice form.
1. Pull-Up (Bodyweight)
For pull-ups, start with bodyweight only.
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
2. Bent Over Row (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
3. Reverse Fly
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
4. Bicep Curl (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
5. Shrug (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
6. Hanging Leg Raise
For hanging leg raises, start with bodyweight only. To add weight, hold a dumbbell between your feet.
Alternative Exercise 1: Hanging Leg Raise (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
Fri
Rest 90 seconds between each set. Start with the lightest dumbbells available for all exercises. This will make sure you don't overdo it as you first start out and also allow you to practice form.
1. Goblet Squat
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
2. Lunge (Dumbbell)
Perform 3 sets of 3-12 reps on each side.
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
3. Single Leg Romanian Deadlift (Dumbbell)
Perform 3 sets of 3-12 reps on each side.
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
4. Standing Calf Raise
If you do not have a board or other raised surface you may do these on flat ground, but note that you will be limiting your range of motion. To make the exercise more challenging use one leg at a time.
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-
5. Hanging Leg Raise
For hanging leg raises, start with bodyweight only. To add weight, hold a dumbbell between your feet.
Alternative Exercise 1: Hanging Leg Raise (Dumbbell)
SetsTargetIntensity
1
3 - 12 reps
-
2
3 - 12 reps
-
3
3 - 12 reps
-