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European Home Gym PPL

by Alexander F.
5 athletes joined
5.0
(1 rating)

Program Description

Many PPL routines are build for gyms or garage gyms with racks & barbells. This is build for home gyms without racks & barbells, so more akin to European Home Gyms: dumbbells, bench and a spot to do pull ups & Pushups

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 06:43
  • Last Edited
    Jun 18, 2025 11:49

Summary

Transform your home into a powerhouse with the European Home Gym PPL program! Over 8 weeks, you'll engage in a dynamic 6-day split that targets every major muscle group using just dumbbells. Each workout is designed to build strength and enhance muscle definition, featuring exercises like the Incline Bench Press and Bulgarian Split Squat. Perfect for all fitness levels, this program ensures you achieve your goals with effective, straightforward routines that fit seamlessly into your schedule. Get ready to elevate your training and unleash your potential!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
-
3
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
4
Incline Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Band)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Standing Calf Raise
3 Sets
6-10 Reps
-
4
Ab Wheel
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
-
3
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
4
Incline Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
-
Day 5
1
Pull-Up (Band)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Standing Calf Raise
3 Sets
6-10 Reps
-
4
Ab Wheel
3 Sets
-