Minimalist PPL (Dumbbell Only)

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.

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Week 1

Bent Over Row (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Russian Twist (Dumbbell)

Pull

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lying Leg Raise

Push

Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Sumo Deadlift (Dumbbell)

Standing Calf Raise

Legs

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