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Strong lifts + Dumbbell PPL

by I C
1 athletes joined

Program Description

Combine the strength benefits of StrongLifts with PPL to get stronger and more fit.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2025 11:11
  • Last Edited
    Jun 26, 2025 07:53

Summary

Transform your strength training with the **Strong Lifts + Dumbbell PPL** program! Over 12 weeks, you'll engage in a balanced routine featuring three workouts per week, combining foundational barbell lifts with dynamic dumbbell exercises. This program is designed to build muscle and increase strength, targeting all major muscle groups effectively. Whether you're a seasoned lifter or just starting out, this structured approach will help you achieve your fitness goals and elevate your performance. Get ready to lift strong and feel empowered!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Barbell Row
5 Sets
-
4
Incline Chest Fly (Dumbbell)
3 Sets
-
5
Arnold Press
3 Sets
-
6
Tricep Extension (Dumbbell)
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
Day 2
1
Squat (Barbell)
5 Sets
-
2
Overhead Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Lying Reverse Fly
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Shrug (Dumbbell)
3 Sets
-
8
Hanging Leg Raise
3 Sets
-
Day 3
1
Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Barbell Row
5 Sets
-
4
Goblet Squat
3 Sets
-
5
Lunge (Dumbbell)
3 Sets
-
6
Single Leg Romanian Deadlift
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Hanging Leg Raise
3 Sets
-