Dumbbell PPL

Six-day push/pull/legs split — dumbbells only, no bench needed.

Push A · Pull A · Legs A · Push B · Pull B · Legs B, then a rest day — the classic PPL week, adapted to a pair of dumbbells and the floor. Every muscle trains twice weekly through A/B session variants: presses and rows pyramid 6–10, isolation runs 10–15, and the floor press replaces the bench press so no bench is required. Run it as written, or space the same six sessions over two weeks for a 3-day version.

6 workouts. Pick a day to start — each plays with the routine's music and backgrounds.