Dumbbell P/P/L

By /u/gregariousHermit

This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.

It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.

You'll need a bench, adjustable dumbbells and a pull-up bar.

Push Day

  • 1

    Bench Press

    3x12
    40
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -10/5
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 2

    Incline Chest Fly

    3x12
    30
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    22.5 lb-5/1.25
    -10
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 3

    Arnold Press

    3x12
    50
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 4

    Triceps Extension

    3x12
    50
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 5

    Hanging Leg Raise

    3x12
    BW
    Plates for each bar side
    -None

Pull Day

  • 1

    Pull Up

    3x12
    BW
    Plates for each bar side
    -None
  • 2

    Bent Over Row

    3x12
    40
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -10/5
    Exercise State Variables changes
    • failures: 1 -> 2

    State variables:

    • lb
  • 3

    Lateral Raise

    3x12
    20
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    15 lb-2.5
    -5
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 4

    Shrug

    3x12
    50
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 5

    Bicep Curl

    3x12
    20
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    15 lb-2.5
    -5
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb

Legs Day

  • 1

    Goblet Squat

    3x12
    40
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    20 lb-5
    30 lb-10
    -10/5
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 2

    Lunge

    3x12
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    20 lb
    -None
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 3

    Single Leg Deadlift

    3x12
    50
    Finish Day Script:
    Plates for each bar side
    -None
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 4

    Standing Calf Raise

    3x12
    50
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup
    Exercise State Variables changes
    • failures: 0 -> 1

    State variables:

    • lb
  • 5

    Hanging Leg Raise

    3x12
    BW
    Plates for each bar side
    -None