99 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.
Juan V.
Man, 293 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Purely use this to maintain Strength and muscle mass during hotel stays - Good variation in exercises!
Ben Reckelhoff
Man, 385 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Added core situps and reverse crunches
Courtney M.
Non-binary, 245 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
It’s easy to understand. The little videos are really helpful! I did weight lifting in high school but don’t remember any of the forms. The descriptions and videos of the workouts are very helpful and I’m less nervous about seeming like I don’t know anything while at the gym.
Yoel M.
Man, 288 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Modified a few exercises due to pain issues but overall great. Did the full program and I can definitely say there’s a difference in muscle in appearance and in strength. Just have to really push it.
Joni W.
Woman, 633 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Program worked without wifi. Loved being able to record weights lifted as I went. Huge incentive for me to keep working. Simple but effective exercises.
Daniel C
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Useful app. Stronk. Unga bunga
Dante F.
Man, 125 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Amazing
Hsun Sheng L.
Man5 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Although this program doesn’t improve strength that much, each training session only takes around 45 minutes which is suitable for people whose busy! I’m grateful for this program.
Martha P.
Woman, 333 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Not too time consuming, enjoyed the workouts. I haven’t lost weight but I have lost inches and noticed more muscle. I have already recommended the program to others.
Riley
Non-binary, 247 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Nice beginner program, not too complex. added 1 cm to my biceps in 8 weeks. don't feel like ive made a ton of strength gains but that may be because the first several weeks were just upping the weight until it became a challenge since you start low. Pros: - straightforward instructions for reps x set and how to progress - can be done within 35-50 minutes Cons: - requires more equipment (pullup bar and bench) than just (adjustable/loadable or many) dumbbells - light on core exercises Modifications made: - negative pullups with a neutral grip instead of regular pullups, still working up to regular - at first i added lateral raises but later switched reverse flys for them as reverse flys were aggravating my shoulder - planks instead of hanging leg raise because no good location even with pullup bar