Colin FosterBy Colin Foster

Updated November 2026

A push pull legs dumbbells program splits your training into three movement groups: pushing muscles, pulling muscles and legs. Following the plan below, you will know which exercises to pick, how many sets and reps to do, and how to add weight over time without a barbell or machines. The structure works well for beginners and intermediate lifters alike.

How the Push Pull Legs Split Works With Dumbbells

Each training day groups exercises by what they do. Push days train the chest, shoulders and triceps. Pull days train the back, rear shoulders and biceps. Leg days train the quads, hamstrings, glutes and calves. If you are new to the concept, What Does Push Pull Legs Mean? A Simple Guide to the Split explains the logic in more detail.

Shopping for one? See our guide: Push Pull Legs at Home With Dumbbells: 7 Best Setups Compared (2026).

Dumbbells cover nearly every movement in this split. You can press, row, hinge, squat and lunge with them, so the only real limit is how heavy your pairs go.

Step 1: Set Up Your Three Training Days

Run the split on a three-day rotation: Push, Pull, Legs, rest, then repeat. Training each muscle group about twice a week is a common approach, and this schedule gives you that frequency with rest in between.

  1. Push day: dumbbell bench press, seated dumbbell overhead press, incline dumbbell press, lateral raises, overhead triceps extension.
  2. Pull day: single-arm dumbbell row, dumbbell Romanian deadlift, rear delt fly, incline dumbbell curl, hammer curl.
  3. Leg day: goblet squat, dumbbell Romanian deadlift, walking lunge, dumbbell calf raise, seated dumbbell hip thrust.

Pick two or three exercises per muscle group and rotate them every four to six weeks to keep progress moving.

Step 2: Choose Sets, Reps and Rest

Use 3 to 4 sets per exercise. Aim for 8 to 12 reps on compound lifts like presses, rows and goblet squats, and 12 to 15 reps on isolation moves like lateral raises and curls. Rest 90 to 120 seconds after heavy compound work and 60 seconds after isolation work.

Exercise type Sets Reps Rest
Compound (press, row, squat) 3–4 8–12 90–120 sec
Isolation (raise, curl, extension) 3 12–15 60 sec
Calf raise or core 2–3 15–20 45–60 sec

Step 3: Progress Your Dumbbell Weights

Progression is what turns a routine into a program. Use double progression: pick a weight where you can hit the top of your rep range with good form. When you complete all sets at the top of the range, increase the weight by the smallest jump available, then start again at the bottom of the range.

For example, if you do dumbbell bench press for 3 sets of 8 at 40-pound pairs, move up to 45s once you hit 3 sets of 12. Log your sets so you can see when a lift has stalled. Dumbbells usually increase in 2.5 to 5 pound steps, so small jumps are normal.

Common Mistakes to Avoid

  • Choosing weights that are too heavy and sacrificing range of motion on presses and rows.
  • Skipping the pull day and letting the back fall behind the chest, which can cause shoulder discomfort.
  • Changing exercises every session instead of progressing the same lift over weeks.
  • Ignoring the leg day because it feels hard. Lower body work supports overall strength.
  • Training through sharp joint pain. Stop and seek advice from a doctor or physical therapist if pain persists.

An adjustable dumbbell set lets you add weight as you progress without buying a full rack. View on Amazon

A flat utility bench supports bench presses, single-arm rows and seated overhead presses. View on Amazon

A lifting logbook or app helps you track sets, reps and weights so progression stays consistent. View on Amazon

FAQ

How many days a week should I train push pull legs with dumbbells?

Three days is the standard setup, with each muscle group trained about twice a week. Some lifters run the full cycle over six days, but three days suits most schedules.

Can I build muscle with only dumbbells?

Yes, as long as you progressively increase weight or reps and train close to muscle fatigue. Dumbbells allow a full range of motion on nearly every lift.

Should beginners use this split?

It can work well for beginners who can commit to three sessions a week. If you are new to lifting, start with lighter weights and focus on form before adding load.

Conclusion

A push pull legs dumbbells routine gives you a clear weekly structure, balanced muscle coverage and a simple way to track progress. Follow the three training days, use the set and rep ranges above and add weight whenever you hit the top of your range. For a fuller plan, see Push/Pull Legs Dumbbell 3 Day: A Step-by-Step Plan for Home or Gym.

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Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.