You may have seen many push-pull-leg (PPL) dumbbell workout programs on the web, but they are not comprehensive and contain only a maximum of six days of workout. However, if you need a complete and effective 4-week routine, I can help you.
In this article, I’ve shared the ultimate 28-day push pull legs dumbbell routine that includes a variety of exercises for every muscle group.
The PPL split involves training the chest, shoulder, and triceps on day one, the back, biceps, forearms, and rear delts on day two, and the legs on day three. You can also include abdominal exercises wherever they can fit into your PPL workout schedule.
It is an excellent way to build strength, increase lean mass, promote cardiovascular fitness, and shape your physique at home.
28-Day Push Pull Legs Dumbbell Routine for Muscle and Strength
Day 1 – Push Workout (Chest, Triceps, and Delts)
Day 2 – Pull Workout (Back, Biceps, and Forearms)
Day 3 – Leg Workout (Quads, Hamstrings, and Calves)
Day 4 – OFF
Day 5 – Push Workout (Chest, Triceps, and Shoulder)
Day 6 – Pull Workout (Back, Biceps, and Rear Delt)
Day 7- Leg Workout (Quads, Hamstrings, and Glutes)
Day 8 – OFF
Day 9 – Chest, Shoulder, and Triceps
Day 10 – Back, Biceps, and Forearms
Day 11 – Thigh and Glutes
Day 12 – OFF
Day 13 – Chest, Triceps, and Shoulder
Day 14 – Back, Biceps, and Rear Delt
Day 15 – Thigh and Calves
Day 16 – OFF
Day 13 – Chest, Shoulder, and Triceps
Day 14 – Back, Biceps, and Rear Delt
Day 15 – Thigh and Glutes
Day 16 – OFF
Day 17 – Chest, Triceps, and Delts
Day 18 – Back, Biceps, and Forearms
Day 19 – Thigh and Calves
Day 20 – OFF
Day 21 – Chest, Shoulder, and Triceps
Day 22 – Back, Biceps, and Upper Trap
Day 23 – Thigh and Glutes
Day 24 – OFF
Day 25 – Chest, Triceps, and Shoulder
Day 26 – Back, Biceps, and Rear Delt
Day 27 – Thigh and Calves
Day 28 – OFF
Warm-up before weight training: I suggest doing five-minute cardio exercises and dynamic stretches to activate your muscles before lifting dumbbells. This little warm-up can help enhance your performance and minimize the risk of injuries.
The Push-Pull-Leg (PPL) split workout is a great way to work on every muscle group in an organized and effective way.
It allows you to train your chest, shoulders, and triceps on day one; back, biceps, forearms, and rear delts on day two; and thigh, glutes, and calves on day three.
You can use the detailed PPL workout routine I’ve shared above in this article to build strength and muscle at home.
This program is also adjustable. You can make the desired changes to this program to fit your needs. For example, you can replace exercises you find challenging to perform or adjust the number of reps and sets depending on your feel.
I recommend integrating abdominal exercises (wherever they can fit) in this PPL split to bolster your midsection and build toned abs.
Besides these, if you need any help regarding this PPL dumbbell routine, contact me with your questions, and I’ll help you out.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
