Minimalist PPL (Dumbbell Only)

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