Dumbbell-Only Push Pull Legs (PPL) Workout Routine

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Strength & Muscle Building
Dumbbell-Only Routine
Push, Pull, and Leg Split

Equipment Needed

Dumbbells
Bench (Optional)

Workout Schedule

Day 1 - Push (Chest, Shoulders, Triceps)
Day 2 - Pull (Back & Biceps)
Day 3 - Legs (Quads, Hamstrings, Glutes)
Day 4 - Rest or Active Recovery
Day 5 - Push (Strength Focus)
Day 6 - Pull (Strength Focus)
Day 7 - Legs (Endurance & Volume Focus)

Workout Summary

Main Goal: Build Strength & Muscle Definition
Workout Type: PPL Split
Program Duration: 6 Weeks
Training Level: Beginner to Intermediate

Overview

This Push-Pull-Legs (PPL) routine is designed to build full-body strength and muscle using only dumbbells. This three-day split divides training into:

This dumbbell-only approach is great for home workouts or minimal-equipment gyms, ensuring a full range of motion, muscle activation, and stabilization.

Each session will focus on progressive overload, meaning gradually increasing weights or reps over time. Expect compound and isolation exercises to maximize muscle engagement and efficiency.

Dumbbell-Only Push Pull Legs (PPL) Workout Routine

Frequently Asked Questions

Is this plan suitable for beginners?

Yes! Beginners should start with lighter weights and increase gradually.

How often should I do this workout?

Perform this PPL split at least twice per week, ensuring proper recovery time between sessions

Can I do this workout at home?

Yes! Dumbbells are the only equipment needed, making it perfect for home training.

How soon will I see results?

You should see strength improvements within 2-4 weeks and visible muscle definition in 6-8 weeks with consistency.

What should I eat to support muscle growth?

Focus on high-protein meals, complex carbs, and healthy fats to fuel recovery and muscle growth.

Can I add extra cardio?

Yes! You can add light cardio on rest days or after workouts to boost fat loss.

Should I warm up before this workout?

Absolutely! Perform a 5-10 minute warm-up, including dynamic stretches, arm circles, and light dumbbell presses.

Is this plan effective for fat loss?

Yes! Combine it with a calorie deficit and consistent effort for effective fat loss while maintaining muscle tone.