A hypertrophy-focused push/pull/legs split using only dumbbells. Train 3-6 days per week to build muscle with compound and isolation lifts.
Learn more about this program→Routines in this Program
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Quick Facts
- Level
- Intermediate
- Days / week
- 6
- Duration
- Ongoing (8-week blocks with deloads)
- Category
- Hypertrophy
- Equipment
- Dumbbells (ideally adjustable or a rack), Bench
- Origin
- Created by Fitloop in 2025
What is Dumbbell PPL?
Dumbbell PPL takes the classic push/pull/legs structure and strips out every barbell movement. Every lift is dumbbell-only, so you can run this in a small home gym with an adjustable pair or a few fixed weights.
Six days per week: two push sessions, two pull sessions, two leg sessions. Each session focuses on 4–6 compound movements followed by targeted accessories. Volume and intensity scale automatically with whatever dumbbells you own.
Best for intermediate home lifters who've outgrown a 3-day beginner program and want more volume without buying a rack.
Best For
- + Intermediate home-gym lifters
- + People with an adjustable dumbbell set
- + Anyone wanting 6-day hypertrophy without a barbell
Not For
- − Beginners (run Beginner Dumbbell first)
- − Lifters with access to a full barbell setup (run barbell PPL)
- − Anyone short on time (60–75 min sessions)
How to Progress
Standard double progression: hit the top of the rep range across all sets, move up to the next dumbbell pair next session. On single-sided dumbbells, allow one side to progress independently if needed.
Pros
- + Full PPL split without a barbell
- + Scales with home equipment
- + Hits each muscle group twice weekly
- + Free
Cons
- − Heavy dumbbells get expensive
- − 6-day commitment (hard to sustain)
- − No barbell-specific skill development
Frequently Asked Questions
How heavy do my dumbbells need to be?
For an intermediate male lifter, you'll likely want 5–80 lb range (adjustable set recommended). For a beginner, 5–40 lb covers most of the program.
Can I do this with only fixed dumbbells?
Yes, but you'll plateau faster without smaller jumps between weights. Consider adding microplates or using unilateral variations to bridge gaps.
Is 6 days too much?
It's a lot. If you can't recover, run a 4-day Upper/Lower instead — but swap in this program's dumbbell movements.
Do I need a bench?
A flat bench is strongly recommended. An adjustable bench (flat/incline) expands exercise selection. Without any bench, use the floor for pressing (limits range of motion).