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Dumbbell P/P/L

by Nathan R.
23 athletes joined

Program Description

Copied from https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/ Introductory Program that only uses Dumbbells and Pull-Up bar. 6 day routine with a rest day for cardio.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jan 10, 2024 04:22
  • Last Edited
    Jun 18, 2025 07:53

Summary

Elevate your strength training with the Dumbbell P/P/L program, designed for a full week of intense, focused workouts. This 7-day plan combines push, pull, and leg exercises, utilizing just dumbbells to build muscle and enhance endurance. Each session features key movements like the Dumbbell Bench Press and Arnold Press, targeting major muscle groups for balanced development. Get ready to challenge yourself and achieve your fitness goals with this efficient and effective training regimen!
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Deadlift
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Deadlift
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 1 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Goblet Squat
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Deadlift
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Deadlift
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 7
1
Run
1 Set
30 mins
-