Dumbbells only (6 day PPL modified)

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!

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 :)

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Week 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press (Dumbbell)

Tricep Kickback

Neck Curl

Neck Extension

Lateral Neck Raises

Push day 1(Friday) + Neck

Dumbbell Row

Wide Dumbbell Rows

Pullover (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Wrist Rotation

Farmer's Walk (Weighted)

Pull day 1 (Saturday) 

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Decline Sit Up (Weighted)

Dragon Flag

Leg day 1 (Sunday) + Abs

Rear Delt Fly (Dumbbell)

Tricep Extension (Dumbbell)

Push day 2 (Monday) +Neck 

Bicep Curl (Dumbbell)

Concentration Curl

Pull day 2 (Saturday) 

Leg day 2 (Sunday) + Abs

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