{"id":9211,"date":"2022-06-18T03:42:15","date_gmt":"2022-06-18T03:42:15","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9211"},"modified":"2024-03-10T22:24:57","modified_gmt":"2024-03-10T22:24:57","slug":"ppl-dumbbell-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/ppl-dumbbell-workout-routine","title":{"rendered":"28-Day PPL Dumbbell Workout Routine with Free PDF"},"content":{"rendered":"\n<p>You may have seen many push-pull-leg (PPL) dumbbell workout programs on the web, but they are not comprehensive and contain only a maximum of six days of workout. However, if you need a complete and effective 4-week routine, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the ultimate 28-day push pull legs dumbbell routine that includes a variety of exercises for every muscle group.<\/p>\n\n\n\n<p>The PPL split involves training the chest, shoulder, and triceps on day one, the back, biceps, forearms, and rear delts on day two, and the legs on day three. You can also include abdominal exercises wherever they can fit into your PPL workout schedule.<\/p>\n\n\n\n<p>It is an excellent way to build strength, increase lean mass, promote cardiovascular fitness, and shape your physique at home.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The PPL Dumbbell Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Routine Type<\/td><td>Push Pull Legs (PPL)<\/td><\/tr><tr><td>Recommended Program Duration<\/td><td>8-Weeks<\/td><\/tr><tr><td>Frequency per week<\/td><td>3-6 days<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Muscle and Strength<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Advanced<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Daily Session Duration<\/td><td>30-60 minutes <\/td><\/tr><tr><td>Equipment Needed<\/td><td>Dumbbells and a Bench<\/td><\/tr><tr><td>Target Age Group<\/td><td>16-40 years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>28-Day Push Pull Legs Dumbbell Routine for Muscle and Strength<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Dumbbell-Push-Pull-Legs-Split.jpg\" alt=\"Dumbbell Push Pull Legs split\" class=\"wp-image-23309\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Dumbbell-Push-Pull-Legs-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Dumbbell-Push-Pull-Legs-Split-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Dumbbell-Push-Pull-Legs-Split-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Push Workout (Chest, Triceps, and Delts)<\/li>\n\n\n\n<li>Day 2 &#8211; Pull Workout (Back, Biceps, and Forearms)<\/li>\n\n\n\n<li>Day 3 &#8211; Leg Workout (Quads, Hamstrings, and Calves)<\/li>\n\n\n\n<li>Day 4 &#8211; OFF<\/li>\n\n\n\n<li>Day 5 &#8211; Push Workout (Chest, Triceps, and Shoulder)<\/li>\n\n\n\n<li>Day 6 &#8211; Pull Workout (Back, Biceps, and Rear Delt)<\/li>\n\n\n\n<li>Day 7- Leg Workout (Quads, Hamstrings, and Glutes)<\/li>\n\n\n\n<li>Day 8 &#8211; OFF<\/li>\n\n\n\n<li>Day 9 &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Day 10 &#8211; Back, Biceps, and Forearms<\/li>\n\n\n\n<li>Day 11 &#8211; Thigh and Glutes<\/li>\n\n\n\n<li>Day 12 &#8211; OFF<\/li>\n\n\n\n<li>Day 13 &#8211; Chest, Triceps, and Shoulder<\/li>\n\n\n\n<li>Day 14 &#8211; Back, Biceps, and Rear Delt<\/li>\n\n\n\n<li>Day 15 &#8211; Thigh and Calves <\/li>\n\n\n\n<li>Day 16 &#8211; OFF<\/li>\n\n\n\n<li>Day 13 &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Day 14 &#8211; Back, Biceps, and Rear Delt<\/li>\n\n\n\n<li>Day 15 &#8211; Thigh and Glutes<\/li>\n\n\n\n<li>Day 16 &#8211; OFF<\/li>\n\n\n\n<li>Day 17 &#8211; Chest, Triceps, and Delts<\/li>\n\n\n\n<li>Day 18 &#8211; Back, Biceps, and Forearms<\/li>\n\n\n\n<li>Day 19 &#8211; Thigh and Calves<\/li>\n\n\n\n<li>Day 20 &#8211; OFF<\/li>\n\n\n\n<li>Day 21 &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Day 22 &#8211; Back, Biceps, and Upper Trap<\/li>\n\n\n\n<li>Day 23 &#8211; Thigh and Glutes<\/li>\n\n\n\n<li>Day 24 &#8211; OFF<\/li>\n\n\n\n<li>Day 25 &#8211; Chest, Triceps, and Shoulder<\/li>\n\n\n\n<li>Day 26 &#8211; Back, Biceps, and Rear Delt<\/li>\n\n\n\n<li>Day 27 &#8211; Thigh and Calves<\/li>\n\n\n\n<li>Day 28 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p><strong>Warm-up before weight training:<\/strong> I suggest doing five-minute <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\"><strong>cardio exercises<\/strong><\/a> and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\"><strong>dynamic stretches<\/strong><\/a> to activate your muscles before lifting dumbbells. This little warm-up can help enhance your performance and minimize the risk of injuries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-649d0849dbf97ddbec3fc573d2d64cb1\">Day 1 &#8211; Push Day (Chest, Triceps, and Delts)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Close Grip Push-up<\/td><td>6-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Incline Dumbbell French Press<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-534e27a38621ca76d43469d49388f7f5\">Day 2 &#8211; Pull Day (Back, Biceps, and Forearms)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>6-8<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Bent-over Row<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-Arm Dumbbell Row<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standard Bicep Curl<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Wrist Curl<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-bad97b9b706b66990aec85822f139559\">Day 3 &#8211; Leg Day (Quads, Hamstrings, and Calves)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Leg Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Standard Squat<\/td><td>8-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>8-12<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\"><strong>Romanian Deadlift<\/strong><\/a><\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" data-type=\"post\" data-id=\"3757\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lying Leg Curl<\/strong><\/a><\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Hip Thrust<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" rel=\"noreferrer noopener\"><strong>Standing DB Calf Raises<\/strong><\/a><\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-d9288fd4b8028041df87413c3270d253\">Day 4 &#8211; OFF<\/h3>\n\n\n\n<p>Take a complete day off and let your muscles recover for the next workouts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-83d8abdfdb4120b8c09d8448e9d6e1cc\">Day 5 &#8211; Chest, Triceps, and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits#4_Dumbbell_Deficit_Push-Up\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits#4_Dumbbell_Deficit_Push-Up\" rel=\"noreferrer noopener\"><strong>Deficit Push-ups<\/strong><\/a><\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Neutral Grip Press<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-arm Lateral Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Tricep Extension<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-8cf964df42a12f865082c72054c9a4ab\">Day 6 &#8211; Back, Biceps, and Rear Delt<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Wide Bent-over Row<\/td><td>6-8<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/fdxS82c8fgQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/fdxS82c8fgQ\" rel=\"noreferrer noopener\"><strong>DB Pendlay Row<\/strong><\/a><\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Plank Row<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Bicep Curl<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Face Pull<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-9d9e60f49a27020ed8a9174d0e940baa\">Day 7 &#8211; Quads, Hamstrings, and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Leg Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#3_Dumbbell_Goblet_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Goblet Squats<\/a><\/td><td>8-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Forward Lunges<\/td><td>8-12<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises#7_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Step-up<\/a><\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Dumbbell Leg Curl<\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Hip Thrust<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Standing DB Calf Raises<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-40630f0626ca4c37e6da4b9d1617083d\">Day 8 &#8211; OFF<\/h3>\n\n\n\n<p>Take steam or ice baths to ease your muscle soreness and enhance recovery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-7a1629227d97b20a525747997173ac73\">Day 9 \u2013 Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat DB Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Arnold Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chest-Supported Incline Y Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline French Press<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-0772e3e02c3bfd8c2a88153a1130e71a\">Day 10 \u2013 Back, Biceps, and Forearms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>6-8<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Chest-Supported Row<\/td><td>10-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=664VPfta8bA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=664VPfta8bA\" rel=\"noreferrer noopener\"><strong>Croc Row<\/strong><\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Spider Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls\" target=\"_blank\" data-type=\"post\" data-id=\"2473\" rel=\"noreferrer noopener\"><strong>Wrist Curl<\/strong><\/a><\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-a3c2076a8398a16464938b48e6ce1c2d\">Day 11 \u2013 Thigh and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Leg Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pop Squats<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-Leg RDL<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Frog Pumps<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-f8a4c4dc3d9cdbe1b0c7294da625a8be\">Day 12 &#8211; OFF<\/h3>\n\n\n\n<p>No workout on day twelve. Go out and enjoy your off day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-1f7a29ce3c8a88e6ddb6fc5bb91c21e2\">Day 13 &#8211; Chest, Triceps, and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Deficit Push-up<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Fly<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Lateral Raise<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Triceps Kickback<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-8069073ff5e8792fe1aaadae7d96d04f\">Day 14 &#8211; Back, Biceps, and Rear Delt<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Wide-arm Bent-Over Row<\/td><td>6-8<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Close Grip Bent-over Row<\/td><td>10-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Cvsaj2AXevI\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dumbbell Lat Pullover<\/strong><\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Dumbbell Fly<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Drag Curl<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-234a323e68b11febe36e8b5169b7f415\">Day 15 &#8211; Thigh and Calves <\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Leg Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Squats<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#7_Dumbbell_Skater_Squat\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DB Skater Squat<\/strong><\/a><\/td><td>6-8<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Single-leg Calf Raises<\/td><td>15-20<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-3062f407d793c5b56b9b5692d3b7b2a7\">Day 16 &#8211; OFF<\/h3>\n\n\n\n<p>Get your body massaged if possible, take an ice bath or sauna, and let your muscles relax on day sixteen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-b198f626c01adbfe98a851c45d27901d\">Day 17 \u2013 Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat DB Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Arnold Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chest-Supported Incline Y Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline French Press<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-b1554ad1fcac052be532dd3f9f0fae7a\">Day 18 \u2013 Back, Biceps, and Forearms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>6-8<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Chest-Supported Row<\/td><td>10-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>DB Pendlay Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Spider Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Wrist Curl<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-24f592d105779b40b2ccd0275cec4679\">Day 19 \u2013 Thigh and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Leg Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pop Squats<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-Leg RDL<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Frog Pumps<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-98de85f82d0869fc2c23c649585d7eaf\">Day 20 \u2013 OFF<\/h3>\n\n\n\n<p>Take a day break from your workout, spend time with your family, or focus on your work, and be ready for the next three-day workout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-45753d8bf74e8cd56a3d04c6cb375e33\">Day 21 \u2013 Chest, Triceps, and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Deficit Push-up<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Fly<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Lateral Raise<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Triceps Kickback<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-a85ef326e74635c5b60c0e9e4222eb8c\">Day 22 \u2013 Back, Biceps, and Upper Trap<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Wide-arm Bent-Over Row<\/td><td>6-8<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Close Grip Bent-over Row<\/td><td>10-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lat Pullover<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Dumbbell Fly<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>10-12<\/td><td>4<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-67ec3f887f3e7e3ad1d3360a7eb2d865\">Day 23 \u2013 Thigh and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs#3_Dumbbell_Sumo_Cossack_Squat\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cossack Squat<\/strong><\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>6-8<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Single-leg Calf Raises<\/td><td>15-20<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-3d62351aa872513b9ac8c1ea87d40a58\">Day 24 \u2013 OFF<\/h3>\n\n\n\n<p>Take a complete day off and let your muscles recover for the next workouts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-4aa7cf2c9c65394bfccd2683a2bb1b72\">Day 25 \u2013 Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Push Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Decline Bench Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Fly<\/td><td>6-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Arnold Press<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Y Raises<\/td><td>8-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Triceps Extension<\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-bf5ff8980630745c1de296596a0d1b4f\">Day 26 \u2013 Back, Biceps, and Rear Delt<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>6-8<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Chest-Supported Row<\/td><td>10-12<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Croc Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Spider Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Zottoman Curl<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Rear Delt Dumbbell Raise<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-1546817116f40ccffefe709b098d97a5\">Day 27 \u2013 Thigh and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pop Squats<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-Leg RDL<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>10-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Frog Pumps<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-ef82370cef370e24a44b97d97618bfd8\">Day 28 \u2013 OFF<\/h3>\n\n\n\n<p>Take a steam bath or sauna to relieve muscle soreness and improve recovery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Dumbbell PPL Split Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-11d5c3fa-2346-4f38-9835-ffb95d9b9ac8\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-dumbbell-workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Push-Pull-Leg Dumbbell Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-dumbbell-workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-11d5c3fa-2346-4f38-9835-ffb95d9b9ac8\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-89f32fac-2777-49c3-a13d-20fab7487caf\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Push-Pull-Legs-Dumbbell-Only-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Push-Pull-Legs-Dumbbell-Only-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Push-Pull-Legs-Dumbbell-Only-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-89f32fac-2777-49c3-a13d-20fab7487caf\" download>Download Updated Plan<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Thoughts<\/strong><\/h2>\n\n\n\n<p>The Push-Pull-Leg (PPL) split workout is a great way to work on every muscle group in an organized and effective way.<\/p>\n\n\n\n<p>It allows you to train your chest, shoulders, and triceps on day one; back, biceps, forearms, and rear delts on day two; and thigh, glutes, and calves on day three.<\/p>\n\n\n\n<p>You can use the detailed PPL workout routine I&#8217;ve shared above in this article to build strength and muscle at home.<\/p>\n\n\n\n<p>This program is also adjustable. You can make the desired changes to this program to fit your needs. For example, you can replace exercises you find challenging to perform or adjust the number of reps and sets depending on your feel.<\/p>\n\n\n\n<p>I recommend integrating abdominal exercises (wherever they can fit) in this PPL split to bolster your midsection and build toned abs.<\/p>\n\n\n\n<p>Besides these, if you need any help regarding this PPL dumbbell routine,&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/contact\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>contact me<\/strong><\/a>&nbsp;with your questions, and I\u2019ll help you out.<a href=\"https:\/\/twitter.com\/intent\/tweet?text=4%20Day%20Kettlebell%20Split%20Workout%20to%20Build%20an%20Athletic%20Body%20w%2F%20PDF&amp;url=https%3A%2F%2Fthefitnessphantom.com%2F4-day-kettlebell-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fthefitnessphantom.com%2F4-day-kettlebell-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.reddit.com\/submit?url=https%3A%2F%2Fthefitnessphantom.com%2F4-day-kettlebell-workout-plan&amp;title=4%20Day%20Kettlebell%20Split%20Workout%20to%20Build%20an%20Athletic%20Body%20w%2F%20PDF\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/api.whatsapp.com\/send?text=4%20Day%20Kettlebell%20Split%20Workout%20to%20Build%20an%20Athletic%20Body%20w%2F%20PDF+https%3A%2F%2Fthefitnessphantom.com%2F4-day-kettlebell-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/thefitnessphantom.com\/4-day-kettlebell-workout-plan#\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may have seen many push-pull-leg (PPL) dumbbell workout programs on the web, but they are not comprehensive and contain only a maximum of six days of workout. However, if you need a complete and effective 4-week routine, I can help you. In this article, I&#8217;ve shared the ultimate 28-day push pull legs dumbbell routine &#8230; <a title=\"28-Day PPL Dumbbell Workout Routine with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/ppl-dumbbell-workout-routine\" aria-label=\"Read more about 28-Day PPL Dumbbell Workout Routine with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[361,381],"class_list":["post-9211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-dumbbell-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9211","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=9211"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9211\/revisions"}],"predecessor-version":[{"id":23314,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9211\/revisions\/23314"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9223"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}