Dumbbell Push/Pull/Legs Workout

Your plan at a glance

Use a seat that cannot slide or tip. Presses are performed on the floor or standing. Bulgarian split squats need a sturdy rear-foot support; choose stationary split squats if you do not have one. For dumbbells with removable plates, check that the collars or locks are secure before every session.

Weekly push/pull/legs schedule

Move the sessions to suit your week while keeping the push → pull → legs order. If you miss a workout, resume the sequence; do not squeeze two sessions into one to catch up.

Before your first workout

Warm up for the session ahead

Spend 5–8 minutes walking or marching and practicing the day’s movements without heavy weights. Use controlled arm circles and light presses or rows on upper-body days; use bodyweight squats and unloaded hip hinges on legs day. Add 1–3 progressively heavier practice sets before the first demanding exercise. Warm-up sets do not count toward the working sets below.

Choose a weight you can repeat with control

For this plan, finish most working sets with about 1–3 good repetitions still available. If you cannot reach the bottom of the rep range with steady technique, reduce the weight. Lateral raises and reverse flys usually need much lighter weights than rows and squats.

Complete straight sets

Finish all sets of one exercise before moving to the next. Rest for the time listed, taking longer if necessary. For one-sided movements, complete both sides before the listed rest; take a brief pause between sides if needed. Two sets per side means two sets for each limb.

Day 1 · Push

Train your chest, shoulders, and triceps. Begin with the larger pressing movements, then finish with lighter shoulder and arm work.

Dumbbell floor press

3 sets × 8–12 reps · Rest 2 minutes

Lie with knees bent. Lower until your upper arms gently meet the floor, then press up. Keep your wrists stacked over your elbows.

Standing dumbbell shoulder press

3 sets × 8–12 reps · Rest 2 minutes

Brace your torso and press overhead through a comfortable range. Avoid leaning back to finish a repetition.

Dumbbell lateral raise

2 sets × 12–20 reps · Rest 60–90 seconds

Use light weights and softly bent elbows. Raise your arms out to the sides without swinging your torso.

Seated dumbbell triceps extension

2 sets × 10–15 reps · Rest 60–90 seconds

Sit on a stable seat. Hold one securely assembled dumbbell with both hands overhead, bend your elbows to lower it behind your head, then extend with control. Use a light load you can safely position.

Day 2 · Pull

Focus on a controlled row, rear-shoulder work, and curls. This is deliberately the shortest session; you do not need to fill the time with extra exercises.

One-arm dumbbell row

3 sets × 8–12 reps per side · Rest 90–120 seconds

Brace your free hand on your thigh. Keep your back steady and pull toward your hip without twisting.

Seated bent-over reverse fly

3 sets × 12–20 reps · Rest 60–90 seconds

Sit on a stable seat and hinge forward. With light dumbbells and slightly bent elbows, raise your arms out to the sides, then lower slowly.

Standing dumbbell biceps curl

3 sets × 10–15 reps · Rest 60–90 seconds

Begin with your arms by your sides and palms facing forward. Keep your elbows close to your torso and wrists straight as you curl the weights up, palms facing upward. Lower slowly without swinging.

Day 3 · Legs and core

Work through a squat, hip hinge, and single-leg movement, then finish with calves and core. Choose either the stationary split squat or Bulgarian split squat below for your single-leg exercise. Take enough rest to keep your balance and technique consistent.

Dumbbell goblet squat

3 sets × 8–12 reps · Rest 2 minutes

Hold one dumbbell at your chest. Keep your whole foot planted and squat through a range you can control.

Dumbbell Romanian deadlift

3 sets × 8–12 reps · Rest 2 minutes

Keep your knees softly bent and move your hips backward. Keep the weights close to your legs and stop before your lower back rounds.

Stationary split squat

2 sets × 8–12 reps per side · Rest 90–120 seconds

Keep both feet on the floor in a staggered stance. Bend both knees, then push through the front foot to rise. Start without weights if balance is difficult.

Bulgarian split squat

Single-leg option · 2 sets × 8–12 reps per side · Rest 90–120 seconds

Rest the top of your rear foot on a sturdy low bench. Plant your front foot far enough forward to lower comfortably, then bend your front knee and lower your rear knee toward the floor. Keep your front heel down and rise through the front leg. Start with bodyweight, adding dumbbells when steady. Choose this or the stationary split squat for the session.

Single-leg dumbbell calf raise

2 sets × 12–20 reps per side · Rest 60–90 seconds

Start on level ground, using your free hand on a stable support. Raise your heel, pause, then lower without bouncing. A raised step is optional, not required.

Dead bug

2 sets × 6–10 reps per side · Rest 60 seconds

Lie on your back with arms up and hips and knees bent. Slowly extend opposite arm and leg, keeping your torso still. Shorten the movement if your back arches.

Adjustments and alternatives

• Returning after time off: begin with two working sets per exercise and lighter weights. Add the remaining sets when you are recovering comfortably.
• Split squats feel unstable: remove the dumbbells and use light fingertip support on a stable surface.
• Single-leg calf raises are too difficult: start with two feet and no added weight, then progress gradually.
• Only one fixed pair of dumbbells: use it only for movements you can control. Lighter weights may be necessary for shoulder isolation exercises.
• Still learning technique: start with our beginner training programs and use the linked exercise guides for demonstrations.

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