Dumbbell PPL 6-Day
Push, pull and legs twice each week with dumbbells. The second exposure of each pattern uses slightly higher repetitions so the week stays repeatable.
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 A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 2 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 3 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 4 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 5 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 6 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 7 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 8 · Later weeks
Push A
5 exercises · 50 min
- Dumbbell bench press · 4 sets · 6–10 reps
- Seated dumbbell press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
4 exercises · 50 min
- Dumbbell row · 4 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs A
4 exercises · 50 min
- Goblet squat · 4 sets · 6–10 reps
- Dumbbell Romanian deadlift · 3 sets · 6–10 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Push B
5 exercises · 50 min
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Lateral raise · 3 sets · 12–20 reps
Pull B
4 exercises · 50 min
- Chest-supported row · 4 sets · 8–12 reps
- Pull-up · 3 sets · 4–8 reps
- Face pull · 3 sets · 12–15 reps
- Hammer curl · 3 sets · 10–15 reps
Legs B
4 exercises · 50 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Dumbbell step-up · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
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. Keep the session order and allow recovery between repeated muscle groups. Training dates are flexible; a missed day does not mean completing two sessions at once.