| Program Duration | 8-12 Weeks |
| Split Type | Push-Pull Split |
| Rep-Set Method | Superset |
| Sessions/Week | 4 Days/week |
| Experienced Required | Beginner to Intermediate |
| Equipment Needed | Dumbbells and a Flexible Bench |
| Workout Goal | Strength and Muscle Building |
| Duration/session | 45 to 60 minutes |
| Target Gender | Males and Females |
| PDF of This Workout Plan | At the Bottom |
I’ve crafted an ultimate push-pull workout routine for those who train with dumbbells only and want to look strong and aesthetic.
The push-pull workout plan involves splitting push and pull exercises into alternate sessions.
Push day consists of exercises that involve pushing the weight against gravity or away from your body, for example, bench press, squat, overhead press, and triceps extension.
The pull day comprises those exercises that involve shortening your muscles or pulling the weight toward your body. Examples are bent-over row, leg curl, torso curl, and biceps curl.
A good push-pull workout routine will help you build mass and shape your physique in a practical way.
Anyone (including beginners) wanting to gain lean mass, bolster their muscles and joints, and enhance their fitness level can try this program.
About Dumbbell Push Pull Workout
This program involves dividing workouts based on pushing and pulling movements.
It is a modified version of the push-pull-leg (PPL) split, which involves alternating push, pull, and leg workouts.
It includes performing lower-body pushing exercises, such as squats, leg extension, hip-thrust, and calf raise on push day, leg curl, and lower-body pull exercises, like Romanian deadlift and leg curl on pull day.
This push-pull dumbbell split is based on a superset workout method, which involves performing two concurrent exercises with little or no rest between them.
This superset workout will allow you to train large muscle groups twice and small muscles once a week within four sessions.
4-Day Push Pull Dumbbell Workout to Build Muscle at Home
- Monday – Push Workout (Quad, Chest, & Triceps)
- Tuesday – Pull Workout (Back, Biceps, Hamstring, and Core)
- Wednesday – OFF
- Thursday – Push Workout (Shoulder, Chest, Quad, and Glutes)
- Friday – OFF
- Saturday – Pull Workout (Rear Delt, Back, Hamstrings, and Core)
- Sunday – OFF
Monday – Push Workout A
Warm-up
- Jumping Jacks: 15-sec x 2
- Mountain Climber: 15-sec x 2
- Back and Forth Leg Swings: 10 reps/leg
- Pushups: 10 reps x 2
Main Workout
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Front Squat + Incline Bench Press | Quads & Chest | 3-4 | 12-15 |
| Lunges + Dumbbell Fly | Legs & Chest | 2-3 | 10-15 |
| French Press + Leg Extension | Triceps & Quad | 3-4 | 12-15 |
Instructions
- Superset 1: After the warm-up, perform 15 dumbbell squats, followed by 12 incline dumbbell bench presses, then take 60-90 seconds of break and repeat two to three times more.
- Superset 2: Perform 10 lunges with the right foot, 15 dumbbell pec flies, then 10 lunges with the left foot. That’s one set. Take 30-45 seconds of rest, then repeat one more time.
- Superset 3: Do 12 French presses followed by 15 leg extensions, then rest for 45 seconds and repeat three thrice.
Tuesday – Pull Workout A
Warm-up
- Ankle Hops: 10-sec x 2
- Reverse Lunge to Front Kick: 5 reps/leg x 2
- High Knees: 15-sec x 2
- Superman Pull: 10 reps x 2
Main Workout
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Deadlift + Incline DB Curl | Back, Ham, & Biceps | 3 | 10-12 |
| Bent-over Row + Prone Leg Curl | Back and Hamstring | 3 | 12-15 |
| One-arm Row + Reverse Crunches | Back & Lower Abs | 2 | 12-15 |
| Preacher Curl + Superman Row | Biceps & Lower Back | 3 | 10-12 |
Instructions
- Superset 1: Perform 10 deadlifts and 12 dumbbell curls, take 45-60 seconds of break, and repeat thrice.
- Superset 2: Do 12 bent-over rows followed by 15 leg curls, rest for 45-60 seconds, and repeat two more times.
- Superset 3: Perform 15 rows with the right arm, followed by 10 reverse crunches, and again 10 rows with the left arm to complete the first set. Take 30-45 seconds of rest and repeat one more time.
- Superset 4: Do 15 preacher curls, followed by 10 superman row, then rest for 45-60 seconds and repeat twice.
Thursday – Push Workout B
Warm-up
- Jumping Jacks: 15-sec x 2
- Burpees: 5 reps x 2
- Back and Forth Leg Swings: 15-sec/leg
- Dive Bomber Pushups: 5 reps x 2
Main Workout
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Bench Press + Curtsy Lunges | Chest & Legs | 3 | 10-12 |
| Arnold Press + Pop Squat | Shoulers & Legs | 3 | 10-12 |
| Lateral Raises + Hip Thrust | Shoulder & Glute | 3 | 10-12 |
| Tricep Extension + Calf Raises | Triceps & Calves | 3 | 12-15 |
Instructions
- Superset 1: Perform 12 flat bench presses, followed by 10 curtsy lunges per leg, then rest for 45 seconds and repeat for the mentioned reps.
- Superset 2: Perform three sets of Arnold Press and two sets of Pop squats.
- Superset 3: Perform 12 bench presses and 10 hip thrusts, followed by 45-60 seconds of rest. Repeat three times.
- Superset 4: Do 15 single-arm triceps extensions with your right hand and 15 calf raises with your right foot. Repeat on the opposite side with no rest to complete one set.
Saturday – Pull Workout B
Warm-up
- Ankle Hops: 15-sec x 2
- Jumping Jacks: 15-sec x 2
- Inchworm: 15-sec x 2
Main Workout
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Bent-over Row + Reverse Crunches | Back & Core | 3 | 10-15 |
| Chest Supported Row + H2L Chop | Back, Rear Delt & Ab | 3 | 12-15 |
| Rear Delt Raises + Prone Leg Curl | Rear Delt & Ham | 3 | 10-12 |
| DB Pullover + Plank DB Drag | Back & Core | 3 | 10-15 |
Instructions
- Superset 1: Perform 15 bent-over rows and 10 reverse crunches, followed by 30-45 seconds of rest. And once you complete two sets, perform 15 bent-over rows to end your first superset.
- Superset 2: Perform three sets of chest-supported rows and two sets of standing high-to-low dumbbell chops.
- Superset 3: Perform 12 rear delt raises and 10 lying leg curls, followed by 45-60 seconds of rest. Repeat thrice.
- Superset 4: Perform three sets of dumbbell pullovers and two sets of plank dumbbell drag.
Download The DB Push Pull Workout PDF
You can download this free PDF and follow this routine for a couple of months.
You can also make some tweaks to fit this program based on your fitness level.
