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.
4 Day Dumbbell Push Pull Workout Split To Build Muscle
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
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.
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.
