Colin FosterBy Colin Foster

Updated November 2026

A dumbbell push pull legs workout splits your training into three movement groups: pushing muscles, pulling muscles and legs. With only a pair or two of adjustable dumbbells, you can cover every major muscle group, train each one at least twice a week and track clear progression. This guide gives you the exercises, sets, reps and weekly structure to start.

How the Push, Pull and Legs Split Works

Push days target muscles that extend the joints, mainly the chest, shoulders and triceps. Pull days target muscles that flex the joints, including the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves. Pairing push and pull keeps the training balanced, and you can run the three days in sequence and repeat.

Shopping for one? See our guide: Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026).

Sample Weekly Schedule

Day Focus Example Sequence
Day 1 Push Rest or light cardio after
Day 2 Pull Rest or light cardio after
Day 3 Legs Rest
Day 4 Push Rest or light cardio after
Day 5 Pull Rest or light cardio after
Day 6 Legs Rest

If you train three days a week, run Push, Pull, Legs and then take a rest day before repeating. For a fuller guide to structuring the week, see Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide. We also found Ab Workout with Dumbbell: 6 Moves for a Stronger Core useful on this point.

Push Day, Pull Day and Leg Day Exercises

Choose two to four exercises per session. Keep the first lift heavier and the later ones more controlled. Use the sets and reps below as a starting point.

Push Day (Chest, Shoulders, Triceps)

  • Dumbbell bench press: 3 sets of 8 to 10 reps
  • Seated dumbbell overhead press: 3 sets of 8 to 10 reps
  • Incline dumbbell press: 3 sets of 10 to 12 reps
  • Lateral raise: 3 sets of 12 to 15 reps
  • Overhead dumbbell triceps extension: 3 sets of 10 to 12 reps

Pull Day (Back, Rear Delts, Biceps)

  • One-arm dumbbell row: 3 sets of 8 to 10 reps per side
  • Dumbbell pullover: 3 sets of 10 to 12 reps
  • Reverse dumbbell fly: 3 sets of 12 to 15 reps
  • Incline dumbbell curl: 3 sets of 10 to 12 reps
  • Hammer curl: 2 sets of 10 to 12 reps

Leg Day (Quads, Hamstrings, Glutes, Calves)

  • Goblet squat: 3 sets of 8 to 12 reps
  • Dumbbell Romanian deadlift: 3 sets of 8 to 10 reps
  • Dumbbell walking lunge: 3 sets of 10 reps per leg
  • Glute bridge with a dumbbell on the hips: 3 sets of 12 to 15 reps
  • Standing dumbbell calf raise: 3 sets of 15 to 20 reps

How to Progress Your Dumbbell Workouts

Use a double progression method. Choose a rep range, such as 8 to 12. Start at the low end with a weight you can lift with good form. When you hit the top of the range on every set, increase the weight by the smallest jump your dumbbells allow, usually 2.5 to 5 pounds, and drop back to the low end. Log your weights so you know exactly what to beat next session.

Dumbbell Push Pull Legs Workout Checklist

  1. Pick a weight that makes the last two reps of each set hard but still clean.
  2. Warm up with 5 minutes of light cardio and one or two lighter sets of your first exercise.
  3. Rest 90 to 120 seconds between heavy compound lifts.
  4. Log every set: weight, reps and any difficulty.
  5. Repeat the rotation weekly and reassess your weights every four weeks.

Common Mistakes

  • Using weights that are too heavy and sacrificing range of motion.
  • Skipping leg day or training legs with too little volume.
  • Repeating the same weights for months without a progression plan.
  • Neglecting rear delts and upper back, which leads to rounded shoulders.
  • Training to failure on every set, which slows recovery.
  • Adjustable dumbbells: A set that adjusts weight quickly lets you progress without buying a full rack. View on Amazon
  • Flat utility bench: Supports bench presses, rows and split squats at home. View on Amazon
  • Lifting straps: Helpful for heavy rows and deadlifts when grip becomes the limit. View on Amazon

FAQ

How many days a week should I do a dumbbell push pull legs workout?

Three days a week is a solid starting point, with each muscle group trained once. Advanced lifters often run the full six-day rotation, training each group twice weekly.

Can I build muscle with only dumbbells?

Yes, provided you add weight or reps over time and train close to muscle failure. Dumbbells cover most movement patterns needed for balanced development.

Should I see a professional before starting?

If you have an injury, heart condition or joint problems, consult a doctor or physical therapist before starting a new training program.

Conclusion

A dumbbell push pull legs workout gives you a clear weekly structure, balanced muscle coverage and a simple way to track progress. Start with the three-day schedule, log your weights and add load when you hit the top of your rep range. Stick with the plan for at least eight weeks before judging results.

Ready to choose one?

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.