# Dumbbell PPL

A hypertrophy-focused push/pull/legs split using only dumbbells. Train 3-6 days per week to build muscle with compound and isolation lifts.

## Push

Bench Press · Dumbbell Fly (Incline) · Press (Arnold) · Triceps Press (Seated)

### Workout

- 3 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Dumbbell Fly (Incline) - Dumbbell
- 3 × 8-12 Press (Arnold) - Dumbbell
- 3 × 8-12 Triceps Press (Seated) - Dumbbell


## Pull

Pull-Up · Row (Bent-Over) · Flyes (Reverse) · Shrug · Bicep Curl

### Workout

- 3 × 8-12 Pull-Up
- 3 × 8-12 Row (Bent-Over) - Dumbbell
- 3 × 8-12 Flyes (Reverse) - Dumbbell
- 3 × 8-12 Shrug - Dumbbell
- 3 × 8-12 Bicep Curl - Dumbbell


## Legs

Squat (Goblet) · Lunge · Deadlift (Single-Leg) · Calf Raise

### Workout

- 3 × 8-12 Squat (Goblet) - Dumbbell
- 3 × 8-12 Lunge - Dumbbell
- 3 × 8-12 Deadlift (Single-Leg) - Kettlebell
- 3 × 8-12 Calf Raise - Dumbbell