106 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.
Ted Harrelson
Woman, 403 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I want to work my way up to the olympic barbell starting from absolute 0 with my noodle arms and legs. This programme is great for starting out without being too overwhelming for a beginner. I'm not quite ready to use the barbell but I can see I'm making progress and will get there eventually.
b T.
Man, 313 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
great simple program for those with limited time
Tomas B.
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great starting program.
jordan poindexter
Man, 346 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Week 7 swapped out pull-up bar exercises due to a lack of one in my home gym. Ran it clean as written 4 weeks added an extra 3 drop sets of the main lifts rdl, dl, sqt, bench, ohp, lateral raise, bent row, pull over more shoulder and back work for the last 3 after 8 I plan to Deload and run it again First weight program in a decade of manual labor work oil patch and it's noticeable for sure good starter program will probably move to more power building long term but good start low barrier to entry and got me moving again enjoying every minute
Karl D.
Man, 543 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Program makes small incremental improvements. Dont except to bulk up if doing these exercise correctly
Karthikeya Tm
Man, 323 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program Seeing the results already in 2 weeks
Mike W.
Man, 387 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
The instructional videos/animations were great for first timers
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.