Program Description
This 6-day Push-Pull-Legs (PPL) program is built for lifters who want to maximize aesthetics using nothing but dumbbells. Each 60-minute session is crafted to hit major muscle groups with heavy, compound-focused movements like dumbbell bench presses, rows, and Romanian deadlifts. With a smart 3-day recovery cycle per muscle group, you'll train hard, recover right, and sculpt a balanced, defined physique—no barbell or gym required.
Program Overview
- LevelNovice, Beginner
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length1 week
- Time Per Workout60 minutes
- CreatedJul 20, 2025 08:12
- Last EditedAug 26, 2025 03:21
Summary
Unlock your strength potential with the Minimalist PPL (Dumbbell Only) program! Over the course of one week, you’ll engage in a focused three-day split that targets push, pull, and leg movements using just dumbbells. Each workout is designed to maximize muscle engagement and build functional strength, featuring exercises like the Dumbbell Bench Press and Romanian Deadlift. Ideal for those with limited equipment, this program is perfect for anyone looking to simplify their training while still achieving impressive results. Get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.2%
Chest
10%
Upper Back
10%
Front Delts
8.7%
Glutes
7.5%
Hamstrings
7.3%
Quadriceps
7.1%
Lats
7.1%
Triceps
6.8%
Middle Delts
6.8%
Lower Back
4.6%
Rear Delts
4.1%
Calves
3.4%
Biceps
1.8%
Adductors
1.4%
