PPL Dumbbell Workout Routine (3-4-5-6 Day Split w/PDF)

If you’re looking for a simple, easy-to-follow, and effective PPL dumbbell workout routine, you’ve come to the right place. I’ve shared multiple push pull legs dumbbell workout plans in this article that can help you maximize your strength, muscles, endurance, and overall physique.

From beginner to advanced, I’ve created four different dumbbell push pull legs split. So whether you’re a male or female, you can save one of the routines to workout at home or the gym.

The PPL is one of the excellent workout programs for building strength and hypertrophy. It allows you to train your multiple muscle groups in a single day. For example, push exercises hit the chest, shoulder, and triceps on the same day, while pull workouts target the back, biceps, rear delt, and forearms.

Program Summary

Routine TypePush Pull Legs (PPL)
Program Duration6-8 Weeks
Frequency per week3-4-5-6 Days
Program GoalBuild Strength and Muscle
Workout LevelBeginner to Pro
Suitable GenderMale and Female
Daily Session Duration30-60 minutes

3 Day Dumbbell Push Pull Legs Split For Beginners

Dumbbell Push Pull Legs split
  • Monday – Chest, Triceps, and Shoulders
  • Wednesday – Back, Biceps, and Forearms
  • Friday – Legs and Glutes

Monday – Chest, Triceps, and Shoulders

Push WorkoutRepsSetsRest
Flat Dumbbell Bench Press8-1242-min
Incline Dumbbell Bench Press8-1232-min
Dumbbell Overhead Press8-1232-min
Dumbbell Lateral Raises8-1031-min
Incline Dumbbell French Press8-1231-min
Dumbbell Tricep Kickbacks8-1231-min

Wednesday – Back, Biceps, and Forearms

Pull WorkoutRepsSetsRest
Dumbbell Bent-Over Row8-1242-min
One-Arm Dumbbell Row8-1232-min
Dumbbell Seal Row8-1232-min
Alternate Bicep Curl8-1031-min
Dumbbell Hammer Curl8-1231-min
Dumbbell Wrist Curl8-1231-min
dumbbell push pull legs routine

Friday – Legs and Glutes

Lower Body WorkoutRepsSetsRest
Dumbbell Squat8-1242-min
Dumbbell Lunges8-1222-min
Romanian Deadlift8-1232-min
Dumbbell Leg Curl8-1031-min
Dumbbell Glute Bridge8-1231-min
Dumbbell Calf Raises8-1231-min

4 Day Dumbbell Push Pull Workout Split To Build Muscle

push pull legs dumbbell workout

If you work out four times a week, you can do only push/pull instead of push, pull, and legs.

You’ll do some dumbbell leg exercises on your push days, such as squat and lunges, while some on pull days, such as leg curl and Romanian deadlift, because squats are usually a push movement and leg curl a pull movement.

Here’s how you can do the four-day dumbbell push pull workout routine to develop your physique.

  • Day 1 – Chest, Triceps, Shoulders, and Quadriceps
  • Day 2 – Back, Biceps, and Hamstrings
  • Day 3 – OFF
  • Day 4 – Chest, Triceps, and Quadriceps
  • Day 5 – Back, Biceps, Shoulders, and Hamstrings
  • Day 6 – OFF
  • Day 7 – OFF

Alternate schedule: The Best 4-Day Split Dumbbell Workout

Day 1 – Push Workout

ExerciseMusclesRepsRest
Dumbbell Sumo SquatQuads10-15 x 32-min
Incline DB Bench PressChest10-12 x 32-min
DB Deficit Push-upsChest8-12 x 32-min
Dumbbell Shoulder PressShoulder8-12 x 32-min
Incline Dumbbell French PressTriceps8-12 x 31-min
Dumbbell Glute BridgeGlute8-12 x 31-min

Day 2 – Pull Workout

ExerciseMusclesRepsRest
Dumbbell DeadliftPosterior Chain8, 6, 42-min
Dumbbell Bent-Over RowBack10 x 32-min
One-Arm Dumbbell RowBack10 x 31-min
Dumbbell Bicep CurlBiceps10 x 31-min
Dumbbell Hammer CrlBiceps10 x 31-min
Dumbbell Leg CurlHamstrings10 x 31-min
Dumbbell push pull workout

Day 3 – Push Workout

ExerciseMusclesRepsRest
Flat Dumbbell Bench PressChest12 x 32-min
Incline Neutral Grip DB PressChest, Triceps10 x 32-min
Dumbbell Front RaiseShoulder10 x 32-min
Dumbbell Lateral RaiseShoulder10 x 31-min
Dumbbell Reverse LungesLegs10 x 31-min
Dumbbell Squat to Calf Raise Quad, Calves10 x 32-min

Day 4 – Pull Workout

ExerciseMusclesRepsRest
Dumbbell Renegade RowBack, Abs6 x 22-min
Dumbbell Seal RowBack, Rear Delt10 x 32-min
Dumbbell PulloverBack, Chest10 x 32-min
Dumbbell Upright RowShoulder, Trap10 x 32-min
Dumbbell Concentration CurlBiceps10 x 31-min
Dumbbell Romanian DeadliftHamstring8 x 32-min

5 Day Push Pull Legs Dumbbell Only Workout

  • Monday – Chest, Triceps, and Shoulders
  • Tuesday – Back, Biceps, and Forearms
  • Wednesday – Legs and Glutes
  • Friday – Chest, Triceps, and Shoulders
  • Saturday – Back, Biceps, and Rear Delt
  • Thursday and Sunday – OFF

You can also download: The Best 5 Day Dumbbell Workout Plan with Free PDF

Monday – Chest, Triceps, and Shoulders

Push WorkoutRepsSetsRest
Incline Dumbbell Bench Press8-1232-min
Dumbbell Close Grip Push-up6-1022-min
Dumbbell Overhead Press8-1232-min
Dumbbell Lateral Raises8-1031-min
Incline Dumbbell French Press8-1231-min
Dumbbell Tricep Kickbacks8-1231-min
push pull legs dumbbell routine

Tuesday – Back, Biceps, and Forearms

Pull WorkoutRepsSetsRest
Dumbbell Deadlift6-832-min
Dumbbell Seal Row8-1232-min
One-Arm Dumbbell Row8-1232-min
Alternate Bicep Curl8-1032-min
Incline Dumbbell Curl8-1231-min
Dumbbell Wrist Curl8-1231-min

Wednesday – Legs and Glutes

WorkoutRepsSetsRest
Dumbbell Squat8-1242-min
DB Walking Lunges8-1222-min
Romanian Deadlift8-1232-min
Dumbbell Leg Curl8-1031-min
Dumbbell Hip Thrust8-1231-min
Standing DB Calf Raises8-1231-min
ppl dumbbell routine

Friday – Chest, Triceps, and Shoulders

Push WorkoutRepsSetsRest
Flat Dumbbell Bench Press8-1232-min
Dumbbell Squeeze Press8-1022-min
Dumbbell Front Raises8-1232-min
DB Bent-arm Lateral Raises8-1031-min
Incline Dumbbell French Press8-1231-min
Single-arm Tricep Extension8-1231-min

Saturday – Back, Biceps, and Rear Delt

Pull WorkoutRepsSetsRest
Dumbbell Bent-over Row6-832-min
Dumbbell Pendlay Row8-1232-min
Incline DB Plank Rowing8-1032-min
Dumbbell Upright Row8-1232-min
Dumbbell Preacher Curl8-1031-min
Dumbbell Zottoman Curl8-1231-min

6 Day PPL Dumbbell Workout Routine for Strength and Mass

  • Day 1 – Chest, Triceps, Shoulders
  • Day 2 – Back, Biceps, and Wrist
  • Day 3 – Legs, Glutes, and Core
  • Day 4 – Chest, Triceps, and Shoulder
  • Day 5 – Back, Biceps, and Rear Delt
  • Day 6 – Legs, Glutes, and Core
  • Day 7 – OFF

Day 1 – Chest, Triceps, Shoulders

Push WorkoutRepsSetsRest
Flat Dumbbell Bench Press8-1232-min
Incline Dumbbell Bench Press8-1232-min
Dumbbell Close Grip Push-up6-1022-min
Dumbbell Overhead Press8-1232-min
Dumbbell Lateral Raises8-1031-min
Incline Dumbbell French Press8-1231-min
best dumbbell ppl

Day 2 – Back, Biceps, and Forearms

Pull WorkoutRepsSetsRest
Dumbbell Deadlift6-832-min
Dumbbell Bent-over Row8-1232-min
One-Arm Dumbbell Row8-1232-min
Standard Bicep Curl8-1032-min
Incline Dumbbell Curl8-1231-min
Dumbbell Wrist Curl8-1231-min

Day 3 – Legs, Glutes, and Core

WorkoutRepsSetsRest
Standard Dumbbell Squat8-1242-min
Dumbbell Reverse Lunges8-1222-min
Dumbbell Romanian Deadlift8-1232-min
Lying Dumbbell Leg Curl8-1031-min
Dumbbell Hip Thrust8-1231-min
Standing DB Calf Raises8-1231-min

Day 4 – Chest, Triceps, and Shoulder

Push WorkoutRepsSetsRest
Incline Dumbbell Bench Press8-1232-min
Dumbbell Deficit Push-ups8-1232-min
Incline Neutral Grip DB Press6-1032-min
Dumbbell Front Raises8-1232-min
DB Bent-arm Lateral Raises8-1232-min
One-arm DB Tricep Extension8-1231-min
ppl for dumbbells

Day 5 – Back, Biceps, and Rear Delt

Pull WorkoutRepsSetsRest
Dumbbell Bent-over Row6-832-min
Dumbbell Seal Row8-1232-min
Dumbbell Pendlay Row8-1232-min
Standard Bicep Curl8-1032-min
Incline Dumbbell Curl8-1231-min
Concentration Curl8-1231-min
dumbbell ppl

Day 6 – Legs, Glutes, and Core

WorkoutRepsSetsRest
Dumbbell Goblet Squats8-1242-min
Dumbbell Forward Lunges8-1222-min
Dumbbell Step-up8-1232-min
Lying Dumbbell Leg Curl8-1031-min
Dumbbell Hip Thrust8-1231-min
Standing DB Calf Raises8-1231-min

Push Pull Leg Dumbbell Workout PDF


Frequently Asked Questions (FAQ)

Is Push pull legs effective?

The PPL is one of the excellent programs to maximize strength and size. It allows you to train your multiple muscles in a single day and work on your specific muscle twice a week. PPL may be challenging, but it is one of the best workout programs you can do.

Are Push-pull-legs 3 days a week enough?

It depends on your goal. A 3-day PPL split is suitable for beginners as it helps build up your strength and increase your lean mass. However, if you want to build beef muscles, three times a week won’t be enough.

Is a 6 day PPL split too much?

Whether a 6-day PPL split is too much for you or not highly depends on your fitness level and how much rest you give to your muscles. If you properly maintain your sleep and nutrition and allow your muscles to recover for at least 48 hours, working out six times a week is fine. Even a meta-analysis has shown that higher training frequency results in maximum muscle growth compared to low frequency. So, as long as you don’t feel burned out and have muscle cramps, working out for six days isn’t too much.

Is full body better than push pull legs?

Both are better. A study suggested that full-body training is suitable for strength gain, and split training is good for building more mass in the experienced muscle builders. Another research has shown that whole and split weight training routines produce similar results over the first five months of training in young women. You can do the one that suits you the most.

Which is better, Bro split or push pull legs?

The PPL is better than bro-split for increasing strength, endurance, and muscles because it helps you train your major muscle group at least twice a week, which is good for gaining mass. However, bro-split can be good for you if you want to follow a simple workout schedule.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.