Home/Dumbbell Training Plan
Dumbbell Push Pull Legs Routine
A structured 6-day Home/Dumbbell program designed for steady strength and muscle gains.
Target Goal
Home/Dumbbell
Days Per Week
6 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Dumbbell Push Pull Legs Routine — Push A (Heavy) | Bench Press, Overhead Press, Incline DB Press | 3–4 sets x 6–8 reps |
| Day 2 | Dumbbell Push Pull Legs Routine — Pull A (Heavy) | Barbell Deadlift, Barbell Row, Lat Pulldown | 3–4 sets x 6–8 reps |
| Day 3 | Dumbbell Push Pull Legs Routine — Legs A (Heavy) | Back Squat, Romanian Deadlift, Leg Press | 3–4 sets x 6–8 reps |
| Day 4 | Dumbbell Push Pull Legs Routine — Push B (Volume) | Incline Barbell Press, DB Shoulder Press, Triceps Extensions | 3–4 sets x 10–12 reps |
| Day 5 | Dumbbell Push Pull Legs Routine — Pull B (Volume) | Seated Cable Rows, Lat Pulldowns, Biceps Curls | 3–4 sets x 10–12 reps |
| Day 6 | Dumbbell Push Pull Legs Routine — Legs B (Volume) | Leg Press, Bulgarian Split Squats, Hamstring Curls | 3–4 sets x 10–15 reps |
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