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Intermediate

Dumbbell Push / Pull / Legs Workout Routine

A dumbbell push/pull/legs plan splits the week into a pressing day, a pulling day and a lower body day, all done with dumbbells and a bench. It adds volume for home training, with the three sessions on rotation three or six days a week.

3 days a week · 16 exercises · Dumbbells · free, no account needed to read

  • glutes
  • chest
  • shoulders
  • biceps
  • quads
  • upper back
  • calves
  • hamstrings
  • triceps
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Clay illustration of a pair of dumbbells

Push

6 exercises · ~50 min

  1. 1
    Dumbbell Bench PressDumbbell
    4 × 6-8
  2. 2
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 10-12
  4. 4
    Dumbbell FlyesDumbbell
    3 × 12
  5. 5
    Side Lateral RaiseDumbbell
    3 × 12-15
  6. 6
    Seated Triceps PressDumbbell
    3 × 10-12
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Pull

5 exercises · ~40 min

  1. 1
    One-Arm Dumbbell RowDumbbell
    4 × 8 each
  2. 2
    Bent Over Two-Dumbbell RowDumbbell
    3 × 10-12
  3. 3
    Reverse FlyesDumbbell
    3 × 12-15
  4. 4
    Incline Dumbbell CurlDumbbell
    3 × 10-12
  5. 5
    Hammer CurlsDumbbell
    3 × 10-12
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Legs

5 exercises · ~55 min

  1. 1
    Goblet SquatDumbbell
    4 × 10
  2. 2
    Bulgarian Split SquatDumbbell
    3 × 8 each
  3. 3
    Dumbbell Romanian DeadliftDumbbell
    4 × 8
  4. 4
    Dumbbell Hip ThrustDumbbell
    3 × 10-12
  5. 5
    Standing Dumbbell Calf RaiseDumbbell
    4 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Dumbbell Push / Pull / Legs questions, answered

Can you do PPL with dumbbells?

Yes. Every press, row and squat pattern has a dumbbell version, and the split itself does not depend on the equipment.

What is a dumbbell pull day?

One arm rows, bent over rows, reverse flyes and two kinds of curls. A pull-up bar adds a vertical pull if you have one.

Is this better than dumbbell full body?

Only if you train three days a week consistently. On two days, a full body dumbbell plan covers more ground per session.

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