Dumbbell PPL Basic
Three weekly dumbbell sessions split push, pull and legs. A concise menu for a bench, a pair of dumbbells and a pull-up bar.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
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
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 2 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 3 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 4 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 5 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 6 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 7 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 reps
Week 8 · Later weeks
Push
5 exercises · 50 min
- Dumbbell bench press · 3 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Incline dumbbell press · 2 sets · 10–15 reps
- Lateral raise · 3 sets · 12–15 reps
Pull
5 exercises · 50 min
- Dumbbell row · 3 sets · 8–12 reps / per side
- Chin-up · 3 sets · 4–8 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 3 sets · 8–12 reps
Legs
5 exercises · 50 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
- Glute bridge · 3 sets · 10–15 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.