Dumbbell PPL 3-Day
A denser three-day dumbbell PPL with extra pressing and pulling volume. Still one push, one pull and one leg day each week.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 2 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 3 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 4 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 5 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 6 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 7 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Week 8 · Later weeks
Push
6 exercises · 60 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
Pull
6 exercises · 60 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 4 sets · 5–10 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell pullover · 2 sets · 10–15 reps
Legs
5 exercises · 65 min
- Goblet squat · 4 sets · 8–12 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell step-up · 3 sets · 8–12 reps / per side
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author.