Dumbbell PPL (Push/Pull/Legs)
JefitTeam avatar JefitTeam
Aug 2nd 2023
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Dumbbell PPL (Push/Pull/Legs)

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day, intermediate Push/Pull/Legs strength training program. You will complete two weekly strength workouts for each push/pull/leg day for a total of six workouts all about 30-minutes long. Follow the program for 4-6 weeks.


Monday (Day 1 workout/Push, 7 exercises/35 minute workout)

Tuesday (Day 2 workout/Pull, 6 exercises/24 minutes)

Wednesday (Day 3 workout/Legs & Core/9 exercises/30 minutes)

Thursday (Day 4 workout/Push/7 exercises/35 minutes)

Friday (Day 5 workout/Pull/6 exercises/26 minutes)

Saturday (Day 6 workout/Legs & Core/8 exercises/33 minute workout)




Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Day 2 Workout: Pull  6 exercises, 50 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

4x8 reps

rest: 60s audio icon
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Day 3 Workout: Legs & Core  9 exercises, 1 hr 0 min
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

4x8 reps

rest: 75s audio icon
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Day 4 Workout: Push  7 exercises, 1 hr 6 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

4x10 reps

rest: 90s audio icon
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Day 5 Workout: Pull  6 exercises, 50 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

4x6 reps

rest: 60s audio icon
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Day 6 Workout: Legs & Core  8 exercises, 58 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

4x6 reps

rest: 75s audio icon
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