Push Pull Legs Dumbbells Only
Hypertrophy, Intermediate, dumbbells only, Push Pull Legs, 6 days a week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Single Leg Romanian Deadlift | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Reverse Nordic Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 4 | (Dumbbell) Calf Raise (Single Leg) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9.5 | ||
| 5 | Side Bend (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Overhead Press (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 3 | Incline Chest Fly (Dumbbell) | 2 | 0 min | @9 |
| 1 | 0 min | @9.5 | ||
| 4 | Lying Side Lateral Raise | 3 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 5 | Skull Crusher (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 6 | Tricep Overhead Extension (Dumbbell) | 3 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Dumbbell Bench Pullover | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9.5 | ||
| 3 | Lying Bicep Curl | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 | ||
| 4 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 5 | Shrug (Dumbbell) | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Dumbbell Bench Pullover | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9.5 | ||
| 3 | Decline Crunch (Weighted) | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 4 | Lying Bicep Curl | 3 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 | ||
| 5 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 6 | Shrug (Dumbbell) | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Lunge (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Single Leg Romanian Deadlift | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | (Dumbbell) Calf Raise (Single Leg) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9.5 | ||
| 4 | Reverse Nordic Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 5 | Neck Curl | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 6 | Neck Extension | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Chest Fly (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 3 | Lying Side Lateral Raise | 3 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 4 | Skull Crusher (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 5 | Single Arm Overhead Tricep Extension | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 6 | Decline Crunch (Weighted) | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Push Pull Legs Dumbbells Only is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Push Pull Legs Dumbbells Only is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push Pull Legs Dumbbells Only is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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