Dumbbell push / pull / legs (home PPL)
3 days Intermediate
This is a push/pull/legs split built entirely from dumbbell exercises, so you can run a full PPL rotation at home or in a lightly equipped gym. Push, pull, and leg days cover the whole body by movement pattern without a barbell or machines.
Each day below is a complete dumbbell session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Can you do push/pull/legs with only dumbbells?
Yes. Dumbbells cover every pressing, pulling, and lower-body pattern a PPL split needs. This plan uses dumbbell-only exercises, so it works at home or in a minimal gym.
Is a dumbbell PPL enough to build muscle?
Yes, when you progress the load or reps over time. Dumbbells challenge each side independently and reach a long range of motion, both useful for size.
What weights do I need?
A pair of adjustable dumbbells, or a small range of fixed pairs, is enough. Pick a weight that makes the target rep range hard but doable, and add load as it gets easier.
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