Dumbbell PPL
A beginner dumbbell routine based on a Push Pull Legs split
Overview
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.
Dumbbell PPL App
Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need.
Read the full program guide below.
Dumbbell PPL Routine Guide
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 training 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.
Dumbbell PPL App
Dumbbell PPL is available for free on the Boostcamp App, the last lifting app you'll ever need. You'll be able to easily follow Dumbbell PPL workouts with weight tracking, exercise video demos, and training analytics.
Dumbbell PPL Required Equipment
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.
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.
Pull-up bar: Every hotel gym should have a place to do pull-ups. If you're working out at home, buy yourself a simple door-mounted bar.
Dumbbell PPL Routine
Push Day
Chest Dumbbell Press
Incline Flyes
Arnold Press
Overhead Tricep Extension
Hanging Leg Raise
Pull Day
Pull-ups
Bent-over Row
Reverse Fly
Shrug
Bicep Curl
Hanging Leg Raise
Legs Day
Goblet Squat
Lunge
Single Leg Deadlift
Calf Raise
Hanging Leg Raise
Dumbbell PPL Progression
For each set, do as many reps as possible with a maximum of 12 reps per set. Rest ~90 seconds between each set to ensure proper recovery.
If you are able to complete all 3 sets for 12 reps of an exercise, then increase to the next available weight next workout.
If you use the same weight and reps on an exercise for three straight workouts without being able to increase weight, deload the weight for that exercise by two weight increments (~10%) the next workout and work your way back up.
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.
Dumbbell PPL Schedule
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.
6 Day Dumbbell PPL
Monday - Push
Tuesday - Pull
Wednesday - Legs
Thursday - Push
Friday - Pull
Saturday - Legs
Sunday - Rest
4 Day Dumbbell PPL
Monday - Push
Tuesday - Pull
Wednesday - Legs
Thursday - Rest
Friday - Push
Saturday - Pull
Sunday - Legs
Next Monday - Rest
Next Tuesday - Push
...
Dumbbell PPL Common Questions
Dumbbell PPL vs Dumbbell Stopgap
Dumbbell PPL is more of a bodybuilding style program with a Push Pull Legs 3-day split. Dumbbell Stopgap is more of a full body 2-day split (workout A and workout B). Both are good dumbbell focused programs that require adjustable dumbbells.
Dumbbell PPL results
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 barbells 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.
PPL Dumbbell Workout
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.
No pull-up bar?
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.
What to do after Dumbbell PPL
We recommend doing a beginner full gym program like GZCL Program, or r/Fitness Basic Beginner Routine (3x5), or Greg Nuckols Beginner Program, 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.
Who it's for
Reviews
Good for a get back in to the swing of things
Great program. Effective while being quick and simple!
Would recommend for those looking to get into strength training with only access to dumbbells. Great introduction to basic bodybuilding movements.
Swapped core exercises for each workout (hanging leg raises on push day, Russian twists on pull day, and an wheel rollouts on leg day) and added lateral raises. Fits in an hour per session!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Dumbbell) | 3 | 3–12 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 3–12 reps |
| 3 | Arnold Press | 3 | 3–12 reps |
| 4 | Tricep Extension (Dumbbell) | 3 | 3–12 reps |
| 5 | Hanging Leg Raise | 3 | 3–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 3–12 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 3–12 reps |
| 3 | Reverse Fly | 3 | 3–12 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 3–12 reps |
| 5 | Shrug (Dumbbell) | 3 | 3–12 reps |
| 6 | Hanging Leg Raise | 3 | 3–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 3–12 reps |
| 2 | Lunge (Dumbbell) | 3 | 3–12 reps |
| 3 | Single Leg Romanian Deadlift (Dumbbell) | 3 | 3–12 reps |
| 4 | Standing Calf Raise | 3 | 3–12 reps |
| 5 | Hanging Leg Raise | 3 | 3–12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Dumbbell PPL is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Dumbbell PPL is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Dumbbell PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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