The Dumbbell PPL (Push Pull Legs) program from r/Fitness is a dumbbell-only hypertrophy routine created by Reddit user u/gregariousHermit. It’s built for lifters who train at home with limited equipment or travel frequently and get stuck in small hotel gyms.
You only need adjustable dumbbells, a bench, and a pull-up bar. The program runs as a 3-day or 6-day cycle, uses double progression (work up to 12 reps, then add weight), and covers all the major muscle groups across push, pull, and leg days.
I’d recommend this for beginners or early intermediates who genuinely don’t have access to a barbell setup. It’s a well-organized program with a clear progression scheme, and over 10,000 athletes have used it on Boostcamp.
I’ll be honest: dumbbells alone won’t let you load heavy compound movements like squats and deadlifts the way a barbell will. If you have access to a barbell, you’re better off running the barbell Reddit PPL instead. But if dumbbells are what you’ve got, this is one of the better options out there.
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Dumbbell PPL on Boostcamp App
Prefer an app to track your workouts? The Dumbbell PPL program is available for free on Boostcamp.
It tracks your progress, tells you what to do each session, and handles the progression math for you. 10,190 athletes have joined so far, and it has a 4.06/5 rating from 124 reviews.
Boostcamp also has other popular programs like Reddit PPL, GZCLP, nSuns, and Greg Nuckols Beginner Program.
Dumbbell PPL Spreadsheet
We built a free spreadsheet for the Dumbbell PPL program so you can log your weights and reps, with a double-progression tracker that flags when you’ve earned a weight increase. Log in to a Google account and select File > Make a Copy to save your own editable version.
Spreadsheet via the r/Fitness Dumbbell PPL by u/gregariousHermit (original Reddit post)
Dumbbell PPL Program Overview
The Dumbbell PPL splits your training into three workout days: Push, Pull, and Legs. You can run the cycle once per week (3 days) or twice per week (6 days) depending on your schedule and recovery capacity. Each workout takes about 45 minutes.
- Frequency: 3 to 6 days per week
- Duration: 8 weeks (repeatable)
- Goal: hypertrophy with strength gains
- Equipment: adjustable dumbbells, bench, pull-up bar
- Sets per exercise: 3
- Rep range: work up to 12 reps per set (AMRAP style, capped at 12)
- Rest: 90 seconds between sets
The 6-day schedule looks like this: Push / Pull / Legs / Push / Pull / Legs / Rest. If you can only train 3 or 4 days, just cycle through Push, Pull, Legs in order and rest when you need to.
Dumbbell PPL Exercises
Every exercise uses 3 sets of up to 12 reps. You do as many reps as possible per set, but cap it at 12. Once you can hit 12 reps on all 3 sets, bump the weight up.
Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Chest Press | 3 | AMRAP (max 12) |
| Incline Dumbbell Fly | 3 | AMRAP (max 12) |
| Arnold Press | 3 | AMRAP (max 12) |
| Overhead Tricep Extension | 3 | AMRAP (max 12) |
| Hanging Leg Raise | 3 | AMRAP (max 12) |
Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| Pull-ups (bodyweight) | 3 | AMRAP (max 12) |
| Bent-over Dumbbell Row | 3 | AMRAP (max 12) |
| Reverse Fly | 3 | AMRAP (max 12) |
| Dumbbell Bicep Curl | 3 | AMRAP (max 12) |
| Dumbbell Shrug | 3 | AMRAP (max 12) |
| Hanging Leg Raise | 3 | AMRAP (max 12) |
Legs Day
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | AMRAP (max 12) |
| Dumbbell Lunge | 3 | AMRAP (max 12) per side |
| Single Leg Romanian Deadlift | 3 | AMRAP (max 12) per side |
| Standing Calf Raise | 3 | AMRAP (max 12) |
| Hanging Leg Raise | 3 | AMRAP (max 12) |
Dumbbell PPL Progression Scheme
The program uses double progression.
- Pick a weight where you can get at least 8 reps per set
- Each session, do 3 sets of as many reps as possible (capped at 12)
- When you can do 12 reps on all 3 sets, increase the weight
- If you’re stuck at the same weight and reps for 3 consecutive workouts, deload by about 10% and build back up
For pull-ups, start with bodyweight. When you can hit 3×12, hold a dumbbell between your feet to add load. Same concept for hanging leg raises.
This is a straightforward approach that works well for beginners. You don’t need to calculate percentages or track 1RMs. Just push your reps, add weight when you can, and deload when you stall.
Equipment Needed
You’ll need three things.
- Adjustable dumbbells – a single pair of fixed-weight dumbbells won’t cut it. You need to be able to increase the load over time. Adjustable dumbbells or access to a rack of dumbbells at a gym both work
- A bench – an adjustable bench is ideal so you can do incline work, but a flat bench works too. You’d just swap incline flyes for flat flyes
- A pull-up bar – a door-mounted pull-up bar is fine. You can grab one off Amazon for under $30
That’s it. No barbell, no squat rack, no cables. This is the whole point of the program.
Who Should Run Dumbbell PPL
This program makes sense for a few specific situations.
- You train at home and only have dumbbells
- You travel a lot and need a program that works in hotel gyms
- You’re a beginner who isn’t ready to commit to a full gym membership
- You want a structured program but can’t access barbells or machines
If you have access to a full gym, I’d point you toward the barbell Reddit PPL instead. Barbells let you load heavier, which means faster strength gains on the big compound lifts. But if a barbell setup isn’t an option for you, the Dumbbell PPL will still build muscle with what you have.
Dumbbell PPL vs Barbell Reddit PPL
The barbell Reddit PPL (also known as Metallicadpa PPL) is one of the most popular beginner programs on the internet. The dumbbell version shares the same PPL split structure but replaces all barbell movements with dumbbell and bodyweight alternatives.
- The barbell version has dedicated heavy compound sets (5×5 bench, 5×5 squat, 1×5 deadlift). The dumbbell version uses 3 sets of up to 12 reps for everything
- The barbell version uses linear progression on compounds (add 5 lbs per session). The dumbbell version uses double progression (add reps first, then weight)
- The barbell version has more exercise variety with cables and machines for accessories. The dumbbell version keeps it to dumbbells and bodyweight only
- The barbell version is better for building maximal strength. The dumbbell version is more hypertrophy-focused
Neither version is “better” in a vacuum. It depends on what equipment you have. If you’ve been running the dumbbell version and you get access to a barbell, switching to the barbell Reddit PPL would be a natural next step.
Tips for Running This Program
A few things I’d keep in mind if you’re starting this program:
Start lighter than you think you need to. The volume adds up across 5 or 6 exercises per session, and you’ll gas out fast if you go too heavy from day one. Pick weights where you can get at least 8 clean reps per set.
Don’t skip the hanging leg raises. They show up on every training day for a reason. Core work is easy to ignore, but it’ll pay off.
If goblet squats get too easy and your dumbbells aren’t heavy enough to challenge you, the original program suggests progressing to Bulgarian split squats or pistol squats. Both are much harder per leg.
Run the 6-day version if your recovery allows it. Hitting each muscle group twice a week tends to beat once a week for growth when your total weekly volume is the same. That’s roughly what Schoenfeld’s 2016 frequency review found, though the edge was modest. If you’re new to training, start with 3 or 4 days and build up.
Dumbbell PPL FAQs
What’s the Dumbbell PPL program?
The Dumbbell PPL is a dumbbell-only push/pull/legs program from the r/Fitness community on Reddit. It was created by u/gregariousHermit as an alternative to barbell-based routines for lifters who only have dumbbells and a pull-up bar. It uses 3 sets per exercise with a double progression scheme (build to 12 reps, then increase weight).
How many days per week is Dumbbell PPL?
You can run it 3 to 6 days per week. The minimum is 3 days (one push, one pull, one legs). The recommended setup for faster progress is 6 days: Push/Pull/Legs repeated twice, then one rest day. You can also do 4 or 5 days by cycling through the three workouts in order and resting when needed.
Can I build muscle with only dumbbells?
Yes. Dumbbells provide enough resistance to stimulate muscle growth, especially for beginners and early intermediates. The limiting factor is usually leg training, since goblet squats and lunges are hard to load as heavy as barbell squats. You’ll hit a ceiling sooner on lower body exercises than upper body. But for your first year or two of training, a dumbbell-only program can add noticeable size to your arms, shoulders, and chest if you’re consistent with progression.
What weight dumbbells do I need for Dumbbell PPL?
You’ll need multiple weight increments because different exercises require different loads. Your goblet squat weight will be much heavier than your overhead tricep extension weight. Adjustable dumbbells that go from about 5 lbs to 50 lbs (or higher) are ideal. A single pair of fixed dumbbells won’t work for this program since you need to progressively overload.
Is Dumbbell PPL good for beginners?
It’s a good beginner program if dumbbells are your only option. The exercises are straightforward, the progression scheme is simple, and each workout takes about 45 minutes. If you’re a total beginner with access to a full gym, I’d still steer you toward a barbell beginner program like Reddit PPL or Greyskull LP. But for home gym lifters with limited equipment, this is a smart starting point.
