Dumbbell PPL

4.30 (58 reviews)

A beginner dumbbell routine based on a Push Pull Legs split

Program Description

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.

Program Overview

Coach	r/Fitness
Level	Beginner, Novice
Equipment	Dumbbell Only
Time Per Workout	45 minutes
Days Per Week	3 days
Program Length	8 weeks

Start the program
on Boostcamp for free

Week 1

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 2

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 3

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 4

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 5

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 6

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 7

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

Week 8

Watch video

Day 1

Exercise	Sets	Reps	Intensity
Chest Press (Dumbbell)	3	3-12	-
Incline Chest Fly (Dumbbell)	3	3-12	-
Arnold Press	3	3-12	-
Tricep Extension (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 2

Exercise	Sets	Reps	Intensity
Pull-Up (Bodyweight)	3	3-12	-
Bent Over Row (Dumbbell)	3	3-12	-
Reverse Fly	3	3-12	-
Bicep Curl (Dumbbell)	3	3-12	-
Shrug (Dumbbell)	3	3-12	-
Hanging Leg Raise	3	3-12	-

Day 3

Exercise	Sets	Reps	Intensity
Goblet Squat	3	3-12	-
Lunge (Dumbbell)	3	3-12	-
Single Leg Romanian Deadlift (Dumbbell)	3	3-12	-
Standing Calf Raise	3	3-12	-
Hanging Leg Raise	3	3-12	-

What People Are Saying

4.3/5

See all

Shelbster-

6 weeks complete

As expected strength gains

As expected muscle gains

Marginal modifications

Really enjoyed this program. Can't fairly review as I didn't complete the 6 weeks in one stretch but noticed significant improvement in my strength in only a couple weeks

a day ago

Brenton Z.Man, 26

8 weeks complete

No modifications

13 days ago

Eva B.Woman, 33

4 weeks complete

4 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

a month ago

Joe G.Man, 24

4 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Did mostly calisthenics till this I tried this program. Really good way to get familiar and comfortable with weightlifting in my opinion. I’d say you’d wanna add in an exercise or two to each day after about the 2nd or 3rd week, I found my body getting used to the routines fairly quickly, but all in all it’s a good program to help build a nice base to improve upon. Im gonna keep using it as a template for future workout regimens.

a month ago

Bonnie W.Woman, 28

4 weeks complete

No modifications

This is a great program if your new to weight lifting and looking for some guidance!

2 months ago

Dyllan W.Man, 30

8 weeks complete

As expected strength gains

As expected muscle gains

Marginal modifications

I've got 1 more week of the 8 week ppl and so far it's been amazing. I am using this for weight loss while building strength and definitely can tell a difference. I started at 270lbs and now am 254( I had a few bad days). Works great if you actually follow through with the program and eat well.

2 months ago

Alek V.Man, 29

6 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

This is a great program for absolute beginners

2 months ago

Luis G.Man, 29

4 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

First twoo weeks its ok stick at the program. The rest, you have to extend the sets or add more excercises

2 months ago

Connor W.Man, 25

6 weeks complete

As expected strength gains

More than expected muscle gains

Marginal modifications

This PPL program is excellent for beginners, and those with limited equipment. I swapped some exercises for cable machine workouts suited to my experience and strength level. For the swaps I used Muscle Wiki. Overall, I found it easy to pick up (especially with little prior resistance training), and the gains are addicting! Thanks!

3 months ago

Gavin B.Man, 26

6 weeks complete

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

I maintained about the same amount of weights during the whole process and it felt just as difficult each week.

3 months ago

Dumbbell PPL Routine Guide

Dumbbell PPL App

Dumbbell PPL is free on 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, but no more than 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, 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.