By Colin FosterUpdated November 2026
A push pull legs dumbbell workout PDF gives you a printable, six-day training split that covers every major muscle group using only dumbbells. By the end of this guide, you will know how to set up the three workout days, choose weights, pick exercises and track progression so you can print a plan and start training the same day. The split works for home lifters and gym users alike.
How the Push Pull Legs Split Is Organized
Push pull legs divides training by movement pattern rather than by body part. Push days train chest, shoulders and triceps. Pull days train back, rear delts and biceps. Leg days train quads, hamstrings, glutes and calves. Running each group twice a week gives most intermediate lifters enough frequency to grow while leaving recovery time between sessions.
A typical printable plan runs Push, Pull, Legs, Rest, Push, Pull, Legs, Rest. Many people use a six-day version with one rest day, or a three-day version if they train only three times weekly. Both work, but the six-day layout gives the most volume per muscle.
Build Your Printable Workout Sheet
Your PDF should list each exercise, the number of working sets, the rep range and a rest period. Use this structure for every session:
- Warm up with 5 minutes of light cardio and one lighter set of your first exercise.
- Complete the main compound lift for 3 to 4 sets of 6 to 10 reps.
- Complete 2 or 3 accessory exercises for 3 sets of 10 to 15 reps.
- Finish with one isolation movement for 2 or 3 sets of 12 to 20 reps.
- Rest 60 to 90 seconds between accessory sets and 2 to 3 minutes after heavy compounds.
Sample Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell bench press | 4 | 6–10 |
| Seated dumbbell shoulder press | 3 | 8–12 |
| Incline dumbbell fly | 3 | 12–15 |
| Lateral raise | 3 | 12–20 |
| Overhead dumbbell triceps extension | 3 | 10–15 |
Pull and Leg Day Structure
Pull days should balance vertical and horizontal pulling. Dumbbell rows cover the horizontal side, while a single-arm pulldown variation or dumbbell pullover covers the vertical side if you have an overhead anchor. Pair these with rear delt raises and dumbbell curls. Leg days are harder to load with dumbbells alone, so use goblet squats, Romanian deadlifts, split squats and step-ups, then finish with calf raises. The full set of exercise options is covered in our Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026) comparison.
If you want a plan built from scratch rather than a template, the Workout Routine Push Pull Legs: A Step-by-Step Guide to Building Your Split walks through choosing exercises and volume. For a fully printable layout with set and rep columns, see Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps.
Progress Your Weights and Track Results
Use double progression. Choose a weight that lets you hit the top of the rep range for all sets with good form. Once you reach the top of the range on every set, increase the dumbbell weight slightly, usually 2.5 to 5 pounds, and drop back to the bottom of the range. Log each session on your PDF or in a notebook. Consistent logs show you when a lift has stalled and when to change exercises.
Adding weight to a dumbbell set is not always possible, so you can also add a rep or a set before increasing load. Over several weeks this approach produces steady, measurable gains.
Common Mistakes
- Choosing weights that are too heavy for the rep range, which shortens sets and hurts form.
- Skipping leg day or cutting it short, which creates imbalances and slows overall progress.
- Using the same weight for months without tracking, so progression never happens.
- Training all six days at maximum effort without rest, leading to joint soreness and fatigue.
- Ignoring pulling volume and loading pressing exercises only, which can strain the shoulders.
Recommended Gear
- Adjustable dumbbells let you add weight in small steps as you progress, so you do not need a full rack. View on Amazon
- A flat utility bench supports dumbbell presses, rows and split squats with a stable surface. View on Amazon
- Dumbbell storage rack keeps your pairs organized and easy to reach between sets. View on Amazon
FAQ
Can I follow a push pull legs dumbbell workout PDF with only one pair of dumbbells?
Yes, but you will progress more slowly on exercises like presses and rows. Adjustable dumbbells or a second pair in a heavier weight give you more room to advance.
How many days a week should I train this split?
Six days with one rest day suits most intermediate lifters. Beginners can run a three-day version, training push, pull and legs once each week, with rest between sessions.
Should I consult a professional before starting?
If you have a heart condition, joint injury, back problem or other health concern, check with your doctor or a qualified trainer before starting a new program.
Conclusion
A push pull legs dumbbell workout PDF is a practical way to organize six training days around movement patterns and print them for easy tracking. Set up your three day types, pick a rep range and progress with double progression. Log every session and adjust exercises once progress stalls.
Ready to choose one?
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.
