Based on the Dumbbell PPL program by u/gregariousHermit on the r/Fitness wiki, with some minor adaptations.
A flexible Push/Pull/Legs split using only dumbbells, an adjustable bench, and a pull-up bar. Hypertrophy-focused with double progression on every exercise. Run it 3, 4, or 6 days per week.
Who Is This Program For?
Dumbbell PPL is for lifters with home dumbbells who want more volume than the Dumbbell Stopgap and a hypertrophy-focused template. It takes the well-established Push/Pull/Legs split, applies it with dumbbells, and uses double progression to drive consistent muscle growth.
The program focuses on:
- Frequency flexibility: train 3, 4, or 6 days per week
- Hypertrophy: 3-12 rep range with AMRAP top sets
- Balanced split: each muscle group hit at least once (or twice on 6 days)
- Minimal barbell dependency: only requires dumbbells, a bench, and a pull-up bar
If you have a home gym without a barbell, travel often, or just prefer dumbbells, this is the most popular community-tested option.
Program Structure
Equipment Required
- Adjustable dumbbells (or a range of fixed-weight pairs)
- Adjustable bench (flat bench works as a fallback)
- Pull-up bar
The Three Workouts
Push Day:
| Exercise | Sets × Reps |
|---|---|
| Dumbbell Chest Press | 3 × 3-12 |
| Incline Dumbbell Chest Fly | 3 × 3-12 |
| Arnold Press | 3 × 3-12 |
| Dumbbell Triceps Extension | 3 × 3-12 |
| Hanging Leg Raise | 3 × 3-12 |
Pull Day:
| Exercise | Sets × Reps |
|---|---|
| Pull-ups (or Bodyweight Rows) | 3 × 3-12 |
| Dumbbell Bent Over Row | 3 × 3-12 |
| Reverse Fly | 3 × 3-12 |
| Dumbbell Bicep Curl | 3 × 3-12 |
| Dumbbell Shrug | 3 × 3-12 |
| Hanging Leg Raise | 3 × 3-12 |
Leg Day:
| Exercise | Sets × Reps |
|---|---|
| Goblet Squat | 3 × 3-12 |
| Dumbbell Lunge | 3 × 3-12 |
| Single Leg Romanian Deadlift | 3 × 3-12 |
| Standing Calf Raise | 3 × 3-12 |
| Hanging Leg Raise | 3 × 3-12 |
Weekly Schedule Options
3-Day Split (Beginner)
| Day | Workout |
|---|---|
| Monday | Push |
| Tuesday | Rest |
| Wednesday | Pull |
| Thursday | Rest |
| Friday | Legs |
| Saturday | Rest |
| Sunday | Rest |
4-Day Split (Intermediate)
Alternate Push/Pull/Legs through the week, taking rest days strategically:
| Day | Workout |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Rest |
| Thursday | Legs |
| Friday | Push |
| Saturday | Rest |
| Sunday | Rest |
6-Day Split (Advanced)
| Day | Workout |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Understanding the Set Scheme
The "3 × 3-12" scheme means 3 sets, each performed AMRAP (As Many Reps As Possible) capped at 12 reps.
How it works:
- Pick a weight where your first set lands somewhere in the 3-12 rep range
- For each set, do as many reps as possible with good form, stopping at 12 (do not exceed)
- Stop 1-2 reps before failure, when bar speed slows or form breaks down
- Rest about 90 seconds between sets
The wide 3-12 rep range exists because dumbbell jumps are coarse. When you increase weight, you might drop to 5 reps. When you've adapted, you might hit 12. The range absorbs that variability.
Progression: How Weights Increase
Dumbbell PPL uses double progression: chase reps within the range first, then increase weight.
Standard Progression
| Condition | Action |
|---|---|
| All 3 sets hit 12 reps | Increase dumbbell weight by one increment next session |
| Stuck at same weight + same reps for 3 consecutive sessions | Deload that exercise by ~10% and rebuild |
When you increase weight, your reps will drop. That's expected. Chase them back up to 12 over the next several sessions.
Bodyweight Exercises
For pull-ups and hanging leg raises:
- If you cannot hit 3 reps yet, use band-assisted variations or negatives
- When you can hit 3×12 with bodyweight, progress to weighted variations (hold a dumbbell between your feet)
- Add weight in the smallest increment available
Rest Times
| Situation | Rest Period |
|---|---|
| Between sets | ~90 seconds |
| Between exercises | 1-2 minutes |
90 seconds is the default. If you're hitting heavier weights at the bottom of the rep range (3-5 reps), extend to 2-3 minutes. If you're at the top of the range (10-12), 60-90 seconds works.
Finding Your Starting Weights
For each exercise, pick a weight where your first set lands somewhere between 5 and 10 reps. This gives you room to grow within the 3-12 range before needing to increase.
If You Don't Know Your Starting Weights
- Start with a moderate dumbbell pair you've used before, or the lightest pair you have
- Perform a single set up to 12 reps
- If you hit 12 with reps to spare, increase weight next session
- If you can't hit 5, decrease weight next session
- The double progression will sort itself out within 2-3 sessions
It's better to start too light than too heavy. The first few sessions are calibration.
Warming Up
Before each compound exercise, perform 1-3 warm-up sets with increasing weight:
- Set 1: ~50% of working weight × 5 reps
- Set 2: ~75% of working weight × 3 reps
- Set 3 (optional): ~90% × 1 rep
- Working sets: 100% × 3×3-12
Isolation exercises (curls, raises, flyes) typically need fewer warm-up sets since the muscles are already warm from the compounds.
Program Duration
The program is designed to run for 8 weeks as a structured cycle. After that, you can:
- Restart at your current weights
- Continue indefinitely if double progression keeps working
- Transition to a barbell-based program if you gain barbell access
Access the Original Program
If you would like to read the original Dumbbell PPL write-up:
Dumbbell PPL on the r/Fitness Wiki
Run Dumbbell PPL on Virtus Athlete
Virtus Athlete fully integrates Dumbbell PPL, handling the schedule (3, 4, or 6 day), double progression within the 3-12 rep range, and deload logic for you. Just enter your starting weights, pick your schedule, and start training.
