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Dumbbells only (6 day PPL modified)

by Raeed R.

Program Description

This Beginner program is not designed by a professional. I am just a person who found a good program for me as a beginner. It is mainly for muscle growth. Also, do Cardio in your free days for losing fat and eat nutritious food alongside. Keep at least 1 day fully free. Do cardio, at least 6 to 8 hours after main workout. 2x per week is good. If you play sports no need. Also, progressively overload each week of your string enough. Of you have adjustable Dumbbells than increase weight. Otherwise, increase reps or sets. Lastly, fix this program according to your routine if necessary. That's all :)

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2025 03:57
  • Last Edited
    Oct 24, 2025 10:16

Summary

Unleash your strength with this 6-day dumbbell-only PPL (Push, Pull, Legs) program, designed to sculpt and define your upper body while enhancing overall fitness. Over the course of one week, you'll engage in targeted workouts focusing on push and pull movements, ensuring balanced muscle development. Each session combines high-rep exercises like dumbbell presses and rows, pushing your limits and maximizing gains. Perfect for home or gym use, this plan is ideal for anyone looking to build strength with minimal equipment. Get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Forearms
11.9%
Chest
9.4%
Triceps
9.4%
Neck
8.3%
Abs
7.7%
Upper Back
7.5%
Biceps
6.6%
Front Delts
6.4%
Quadriceps
5.5%
Glutes
5.5%
Hamstrings
5.5%
Lats
5%
Middle Delts
4.1%
Calves
2.8%
Lower Back
2.2%
Rear Delts
1.7%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6
JM Press (Dumbbell)
3
12 reps
RPE 9
7
Tricep Kickback
3
12 reps
RPE 7
8
Neck Curl
3
20 reps
RPE 7
9
Neck Extension
3
20 reps
RPE 8
10
Lateral Neck Raises
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
15 reps
RPE 7
2
Wide Dumbbell Rows
3
15 reps
RPE 8.5
3
Pullover (Dumbbell)
3
15 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 6.5
7
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7.5
8
Wrist Rotation
3
15 reps
RPE 6
9
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Decline Sit Up (Weighted)
3
12 reps
RPE 9
6
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 7.5
7
Neck Curl
3
20 reps
RPE 6.5
8
Neck Extension
3
20 reps
RPE 6.5
9
Lateral Neck Raises
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
15 reps
RPE 7
2
Wide Dumbbell Rows
3
15 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Wrist Curls
3
15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7.5
7
Wrist Rotation
3
15 reps
RPE 6
8
Farmer's Walk (Weighted)
3
1 mins
RPE 7
9
Concentration Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Decline Sit Up (Weighted)
3
12 reps
RPE 9
6
Dragon Flag
3
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
15 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
6
JM Press (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Kickback
3 Sets
12 Reps
@7
8
Neck Curl
3 Sets
20 Reps
@7
9
Neck Extension
3 Sets
20 Reps
@8
10
Lateral Neck Raises
3 Sets
20 Reps
@6.5
Day 2
1
Dumbbell Row
3 Sets
15 Reps
@7
2
Wide Dumbbell Rows
3 Sets
15 Reps
@8.5
3
Pullover (Dumbbell)
3 Sets
15 Reps
@8.5
4
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@7.5
5
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Wrist Curls
3 Sets
15 Reps
@6.5
7
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@7.5
8
Wrist Rotation
3 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
Day 3
1
Goblet Squat
3 Sets
15 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@6.5
5
Decline Sit Up (Weighted)
3 Sets
12 Reps
@9
6
Dragon Flag
3 Sets
10 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@7.5
7
Neck Curl
3 Sets
20 Reps
@6.5
8
Neck Extension
3 Sets
20 Reps
@6.5
9
Lateral Neck Raises
3 Sets
20 Reps
@6.5
Day 5
1
Dumbbell Row
3 Sets
15 Reps
@7
2
Wide Dumbbell Rows
3 Sets
15 Reps
@8
3
Pullover (Dumbbell)
3 Sets
15 Reps
@8.5
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
5
Wrist Curls
3 Sets
15 Reps
@6.5
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@7.5
7
Wrist Rotation
3 Sets
15 Reps
@6
8
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
9
Concentration Curl
3 Sets
15 Reps
@8
Day 6
1
Goblet Squat
3 Sets
15 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@6.5
5
Decline Sit Up (Weighted)
3 Sets
12 Reps
@9
6
Dragon Flag
3 Sets
10 Reps
@10