Dumbbell PPL

Dumbbell P/P/L is a hypertrophy-focused push/pull/legs program built entirely around dumbbells—ideal for home gym users or those without access to barbells. You’ll rotate through Push, Pull, and Legs workouts 3–6 days per week, targeting all major muscle groups with compound and isolation lifts. Progress by increasing reps up to 12 per set before adding weight. Designed for flexibility and longevity, the program scales well with adjustable dumbbells and minimal equipment.