88 reviews for Dumbbell PPL
Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have limited access to equipment or you're always constantly in small hotel gyms, this program is perfect for you.
The Dumbbell PPL workout program is primarily designed for hypertrophy (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.
Dumbbell PPL App
Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need.
Read the full program guide below.
Evan H.
Man, 177 weeks complete
Less than expected strength gains
Less than expected muscle gains
I like that this program fits around the workout equipment I own, such as adjustable dumbbells, a bench, and TRX bands. But I have noticed barely any strength gains after 8 weeks of training hard.
Martin R
Man, 356 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Used this as my second program after the Greg Nuckols beginner program. Requires very minimal equipment. I did make changes, but only because I had the equipment to do so. Good for beginners because the time commitment is very low since it’s mostly all dumbbell exercises. No need for racking weights or machines. Good introduction to PPL. Just remember to push yourself and you’ll grow.
tracy G.
Woman, 527 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Ok
Freddy F.
Man, 403 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I’m impressed how manageable this program is, how efficient is, I have really great gains. It works perfect for me as it’s only three days and I can do all my other activities like biking, running walking yoga and don’t burn myself.
Anonymous
Man3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
It just works.
Gainers Nexus
Man, 453 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This requires a pull-up bar and incline bench. Not just dumbells. I Would guess that very few people expect this in a Dumbell-only program. Extremely disappointing and a really bad start for this app... Would not recommend, as I know nobody with the required equipment.
Nick D.
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Need more ab work out options
Cristin P.
Man, 403 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I started this program after a year away from training. The intention was to dial in form and slowly build up weight in preparation for much more intensive training. It has worked well, I am seeing improvements in both strength and form. First time doing a PPL split (previously power lifting or bro split training), and I like it. I have added a few things to the program as I have progressed, and as my home gym equipment has grown but the base program easily allows progressive overload.
kendric T.
Man, 153 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
nil
Oliver S.
Man, 143 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Works if you are doing progressive overload.