The routine
Push · dumbbells only
- Dumbbell Bench Press 4 × 10
- Dumbbell Shoulder Press 3 × 10
- Incline Dumbbell Press 3 × 12
- Side Lateral Raise 3 × 15
- Standing Dumbbell Triceps Extension 3 × 12
Best for a home PPL with only dumbbells.
Dumbbell Push Day
Push · dumbbells only
You can run a full push/pull/legs split with nothing but dumbbells, which makes it perfect for a home gym. This is the push day: chest, shoulders, and triceps, all with dumbbells.
Because dumbbells let each arm work independently, they also fix side-to-side imbalances. Pick a weight that makes the last couple of reps genuinely hard.
How to import this plan into Mekimeki
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Can I do push/pull/legs with dumbbells?
Absolutely. Dumbbells cover every pressing, pulling, and leg movement, so a full PPL split works at home with just an adjustable pair.
Are dumbbells enough to build a chest?
Yes. Dumbbell presses and flyes build the chest through a longer range of motion than a barbell, and progressing the weight over time drives growth.
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