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PPL dumbell

by Zamantha Acla
38 athletes joined

Program Description

build muscle using dumbbell

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2024 09:38
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your physique with the PPL Dumbbell program, a comprehensive 4-week training plan designed for daily engagement. This program focuses on a Push-Pull-Legs split, utilizing just dumbbells to build strength and muscle across all major muscle groups. With a structured routine that keeps you motivated and challenged every day of the week, you'll enhance your fitness level while mastering effective techniques. Get ready to elevate your workouts and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Week 1
1 / 4 Weeks
Day 7
1
Sit Up
1 Set
-
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-