By Colin FosterUpdated November 2026
A push pull legs workout routine with dumbbells lets you train every major muscle group across the week using little more than a pair of adjustable dumbbells and a bench. The right printed or wall-mounted plan takes the guesswork out of exercise order, set counts and rest periods, which is where many lifters lose momentum. In this guide we compared three dumbbell-focused push pull legs layouts on how complete they are, how clearly they show sets and reps, how well they suit home and gym training, and how easy they are to follow week after week.
Our top picks at a glance
- 1
TOP CHOICEBest overallComplete Routine with Floor Press, Lateral Raises, Deadlift and SingleView on Amazon - 2
Best for home training on a budgetFull body training plan using minimal equipment Home Workout Schedule Push Pull Legs SplitView on Amazon - 3
Best for beginners who want variety6 Pack Dumbbell Workout Posters for Beginners Home Fitness PlanView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Complete Routine with Floor Press, Lateral Raises, Deadlift and Single Arm Row Dumbbell Workout Poster | Lifters who want a full dumbbell push pull legs layout on one sheet | Nine full body push, pull and leg moves |
| Full body training plan using minimal equipment Home Workout Schedule Push Pull Legs Split | Home trainers working with limited equipment | Push pull legs split built around minimal equipment |
| 6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan | Beginners who want several training angles | Six posters with daily guided workout cycles |
Complete Routine with Floor Press, Lateral Raises, Deadlift and Single Arm Row Dumbbell Workout Poster
Complete Routine with Floor Press, Lateral Raises, Deadlift and Single Arm Row(Framed,16x24inch(40x60cm)) Dumbbell Workout Poster with Nine Full Body Push Pull and Leg Moves
Best for: Lifters who want a full dumbbell push pull legs layout on one sheet
This framed poster suits intermediate lifters who already know the basic lifts and want a visual reference for exercise selection across push, pull and leg days. It is also useful in a home gym where a wall reference keeps workouts on track.
Key specs
- Size: 16 x 24 inches (40 x 60 cm), framed
- Covers nine full body push and pull moves plus leg work
- Exercises shown include floor press, lateral raise, deadlift and single arm row
Pros
- Large format is easy to read from across a room
- Groups exercises clearly by movement pattern
- Works as a constant reminder of exercise order
Cons
- Does not provide set and rep progression tables
- Framed format takes up wall space
Bottom line: Best for lifters who want a clear visual exercise map for dumbbell push pull legs days and do not need detailed programming.
Full body training plan using minimal equipment Home Workout Schedule Push Pull Legs Split
Full body training plan using minimal equipment dumbbells resistance bands floor exercises(Magnetic,08x12inch(20x30cm)) Home Workout Schedule Push Pull Legs Split Bodyweight Routine Wall Decor
Best for: Home trainers working with limited equipment
This magnetic wall chart fits people training in a small space who combine dumbbells with resistance bands and bodyweight work. It is a practical option if your push pull legs split needs to flex between a full set of weights and a handful of accessories.
Key specs
- Size: 8 x 12 inches (20 x 30 cm), magnetic back
- Schedule format arranged as a weekly push pull legs split
- Built around dumbbells, bands and floor exercises
Pros
- Magnetic back sticks to fridges and metal doors
- Good fit for home setups with mixed equipment
- Compact and easy to move between rooms
Cons
- Small print can be hard to read at a distance
- Less detail for advanced loading or progression
Bottom line: Best for home lifters who want a compact weekly schedule and plan to mix dumbbells with bands and bodyweight moves.
6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan
6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan with Daily Exercise Routines for Weight Loss Muscle Tone Strength Flexibility Cycle Through Daily Guided Workouts 8×10 Inch Charts (Red)
Best for: Beginners who want several training angles
This six-poster set is aimed at newer lifters who want to cycle through different dumbbell workouts rather than repeat one routine. It works well for people building their first push pull legs habit who need to see how exercises connect across the week.
Key specs
- Set of six posters, 8 x 10 inches each
- Daily guided workout cycles for home fitness
- Covers weight loss, muscle tone, strength and flexibility goals
Pros
- Multiple posters give variety across training weeks
- Beginner-friendly exercise descriptions
- Smaller size fits a corner, closet door or gym bag
Cons
- Posters are less detailed on load and tempo
- Some lifters may outgrow the content within a few months
Bottom line: Best for beginners who want a rotating set of dumbbell workouts and a gentle introduction to push pull legs structure.
Buying Guide
Exercise Selection for Each Day
A push pull legs split groups movements by pattern. Push days cover chest, shoulders and triceps, such as dumbbell floor presses, overhead presses and lateral raises. Pull days cover back and biceps, using rows, rear delt raises and curls. Leg days use squats, Romanian deadlifts, lunges and calf raises. Check that any plan you buy covers all three patterns in a balanced way.
Good picks for this: Complete Routine with Floor Press, Lateral Raises, Deadlift and Single Arm Row Dumbbell Workout Poster
Sets, Reps and Progression
Dumbbell push pull legs days typically use 3 to 4 working sets per exercise, with 8 to 12 reps for hypertrophy and 4 to 6 reps for strength-focused work. Look for a plan that tells you how to progress, either by adding reps until a top range is hit or by increasing load. Plans without any progression guidance can stall after a few weeks.
Good picks for this: Full body training plan using minimal equipment Home Workout Schedule Push Pull Legs Split
Weekly Frequency and Recovery
The classic version runs six days a week, with each muscle group trained twice. A three-day rotation is common for people with less time. Make sure the layout you choose matches your schedule and includes at least one full rest day. Recovery depends on sleep, nutrition and total volume, so start with fewer sets if you are new to the split.
Good picks for this: 6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan
Equipment Requirements
Most dumbbell push pull legs routines need a pair of adjustable dumbbells, an adjustable bench and enough floor space for lunges and deadlifts. Some plans add resistance bands or a pull-up bar. Before buying a plan, list the equipment you own and check that the exercises match it.
Good picks for this: Full body training plan using minimal equipment Home Workout Schedule Push Pull Legs Split
Format and Durability
Printed posters and wall charts are simple to use but can wear out with sweat and chalk. Framed or laminated versions last longer in a gym environment. Magnetic charts are convenient on fridges and metal storage units. Choose the format that will stay visible in the place you train.
Good picks for this: Complete Routine with Floor Press, Lateral Raises, Deadlift and Single Arm Row Dumbbell Workout Poster
Readability and Layout
Check the text size and whether the exercises are grouped clearly by day. A plan you cannot read from your training spot will not get used. Larger formats work better for gym walls, while compact charts suit home corners.
Good picks for this: 6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan
Fit With Your Goals
If your aim is muscle growth, prioritize a plan with clear volume targets. For strength, look for lower rep ranges with heavier loads. For general fitness or weight loss, choose a layout that adds conditioning or flexibility work. Pair your training with a diet that supports your target, and consult a qualified professional before starting a new program if you have injuries or medical conditions.
Good picks for this: 6 Pack Dumbbell Workout Posters for Beginners Home Fitness Plan
FAQ
How many days a week should I train push pull legs with dumbbells?
Most people use six days for the full split, or three days in a push-pull-legs rotation if time is limited. Three days still trains each muscle group about twice a week when done consistently.
Can I build muscle with only dumbbells?
Yes. Dumbbells allow progressive overload for chest, back, shoulders and legs when you add reps or load over time. Training close to failure and eating enough protein support muscle growth.
How many sets and reps should I do per exercise?
A common starting point is 3 working sets of 8 to 12 reps for most exercises, with compound lifts sometimes done for 5 to 8 reps. Adjust based on how your recovery and performance respond.
What is the best order for push, pull and leg exercises?
Start with the largest compound movement for each day, such as bench or floor press on push days, rows or deadlifts on pull days, and squats or Romanian deadlifts on leg days. Finish with isolation work.
Do I need a bench for dumbbell push pull legs?
A bench makes presses, rows and step-ups much more effective. You can start with floor presses and glute bridges, but an adjustable bench is worth adding as you progress.
Is a printed plan better than an app?
A printed plan is always visible and does not require a screen during your session, which many lifters find helpful. Apps can offer automatic progression, so the best choice depends on how you prefer to track your work.
Conclusion
For a complete dumbbell push pull legs layout on one sheet, the framed poster from the first pick is the most thorough visual reference. Home trainers mixing dumbbells with bands will get the most from the magnetic weekly split. Beginners who want variety across the week should consider the six-poster set. Whichever you choose, pair it with a steady progression plan and enough recovery, and check with a qualified professional if you have any health concerns.
Sources
- Physical activity guidelines for adults, including recommended muscle-strengthening frequency (cdc.gov)
- Research summaries on resistance training volume, load and muscle growth (nih.gov)
- Position guidance from the American College of Sports Medicine on resistance training programs (acsm.org)
Related reading
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
- Best Push Pull Legs Routine With Dumbbells: A 6-Day Plan (2026)
- Top 7 Push-Pull Legs Resistance Bands for Home Workouts
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.
