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Dumbbell PPL
Overview
This programme applies the proven PPL split structure entirely to dumbbell exercises. Running PPL twice per week (6 days) or once (3 days) is possible with this template. The twice-per-week version is listed here for intermediate-to-advanced home gym trainees who want maximum volume.
An adjustable bench significantly expands exercise options for pressing (incline, flat, decline angles). Without a bench, floor-based pressing variations are listed as alternatives.
Schedule (6-Day Version)
| Day | Session |
|---|---|
| Monday | Push A |
| Tuesday | Pull A |
| Wednesday | Legs A |
| Thursday | Push B |
| Friday | Pull B |
| Saturday | Legs B |
| Sunday | Rest |
Warm-Up Protocol
5–8 minutes light cardio. For push sessions: wrist circles, arm circles, push-up warm-up sets. For pull sessions: towel shoulder dislocations, light dumbbell rows. For legs: hip circles, glute bridges, bodyweight squats.
Week 1–4: Foundation Phase
Day 1: Push A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8–10 | 90s |
| Dumbbell Incline Press | 3 | 10–12 | 60s |
| Dumbbell Overhead Press | 3 | 8–10 | 90s |
| Dumbbell Lateral Raises | 4 | 12–15 | 45s |
| Dumbbell Fly | 3 | 12–15 | 45s |
| Overhead Tricep Extension | 3 | 12–15 | 45s |
| Tricep Kickback | 3 | 12–15 | 45s |
Day 2: Pull A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Row | 4 | 8–10 per side | 90s |
| Dumbbell Pullover | 3 | 10–12 | 60s |
| Bent-Over Dumbbell Row | 3 | 10–12 | 60s |
| Reverse Fly | 3 | 15–20 | 45s |
| Dumbbell Bicep Curl | 4 | 10–12 | 45s |
| Hammer Curl | 3 | 12–15 | 45s |
Day 3: Legs A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Goblet Squat | 4 | 10–12 | 90s |
| Dumbbell Romanian Deadlift | 4 | 10–12 | 90s |
| Dumbbell Bulgarian Split Squat | 4 | 10 per leg | 90s |
| Dumbbell Leg Curl (lying on bench) | 3 | 12–15 | 60s |
| Dumbbell Hip Thrust | 3 | 15–20 | 60s |
| Dumbbell Calf Raises | 5 | 15–20 | 45s |
Day 4: Push B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Bench Press | 4 | 8–10 | 90s |
| Dumbbell Floor Press | 3 | 10–12 | 60s |
| Dumbbell Arnold Press | 3 | 10–12 | 60s |
| Dumbbell Front Raises | 3 | 12–15 | 45s |
| Push-Ups (weighted if easy) | 3 | 15–20 | 60s |
| Skull Crushers (dumbbell) | 3 | 10–12 | 60s |
| Diamond Push-Ups | 3 | AMRAP | 60s |
Day 5: Pull B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Row | 4 | 10–12 per side | 90s |
| Dumbbell Shrug | 3 | 15–20 | 45s |
| Single-Arm Bent Row | 3 | 12 per side | 60s |
| Rear Delt Fly | 4 | 15–20 | 45s |
| Incline Dumbbell Curl | 3 | 10–12 | 60s |
| Concentration Curl | 3 | 12–15 | 45s |
Day 6: Legs B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Sumo Deadlift | 4 | 10–12 | 90s |
| Dumbbell Walking Lunges | 3 | 12 per leg | 60s |
| Dumbbell Step-Ups | 3 | 12 per leg | 60s |
| Single-Leg Romanian Deadlift | 3 | 10 per leg | 60s |
| Dumbbell Glute Bridge | 4 | 20 | 45s |
| Seated Calf Raises | 4 | 20 | 45s |
Week 5–8: Intensification Phase
Add one set to push and pull primary compounds. Introduce tempo work on legs (3-second descent) in weeks 5–6. Drop sets on the final isolation exercise of each session from week 7.
Progression
Use double progression for all exercises. Given dumbbell increment limitations, extend rep ranges by 2–3 before jumping weight. Alternatively, add a set as an intermediate step between rep maxes and weight increases.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Running the 6-day PPL during a cut is high commitment. If energy is consistently impacted, switch to 3-day PPL (one session of each per week) and add back the second rotation when energy stabilises. Maintain all compound exercise weights. Session duration should decrease slightly on a cut — cut the last isolation exercise from each day rather than reducing compound volume.
Pro Tip
The absence of a cable machine is the biggest limitation of dumbbell-only training for back development. Dumbbell pullovers and bent-over rows with a full range of motion compensate significantly — focus on full stretch and contraction on every rep.