114 reviews for Dumbbell PPL
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.
Caleb W.
Man7 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
Couldn’t do hanging leg raises, otherwise attempted to stick with the program. Some strength gains, no visible muscle change.
Kelsey R.
Woman, 347 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I don’t have a gym so doing hanging leg raises were impossible. I felt like those shouldn’t have been an exercise for the specifications I had given
Paweł L.
Man7 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Great for starter after long time of doing nothing
Thomy T.
Man, 205 weeks complete
More than expected strength gains
More than expected muscle gains
Goated.
Frank M.
Man, 233 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
N/A
Man, 29
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Only have dumbbells and bench so most of the pull up stuff is skipped like the hanging leg raise
Brooke_Devlin-Brown_975654
Woman5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Added abs and some cardio between and it's great
Brent B.
Man, 357 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Great
Ted Harrelson
Woman, 403 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I want to work my way up to the olympic barbell starting from absolute 0 with my noodle arms and legs. This programme is great for starting out without being too overwhelming for a beginner. I'm not quite ready to use the barbell but I can see I'm making progress and will get there eventually.
b T.
Man, 313 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
great simple program for those with limited time