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92 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.

4.10 / 5

Hsun Sheng L.

Man
10 days ago

5 weeks complete

1 year of prior experience

Less than expected strength gains

As expected muscle gains

Marginal modifications

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, 33
a month ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

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, 24
a month ago

7 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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

Mike V.

Man, 38
2 months ago

4 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Ok for start

Evan H.

Man, 17
3 months ago

7 weeks complete

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

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, 35
3 months ago

6 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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, 52
3 months ago

7 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

Ok

Freddy F.

Man, 40
3 months ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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

Man
4 months ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

It just works.

Gainers Nexus

Man, 45
4 months ago

3 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Significant modifications

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.