Push · Pull · Legs
Private program — enter password
𝐒 𝐒ovelien

Dumbbell & Bench · Hypertrophy Program

Push · Pull · Legs

21 exercises · 3 days · Built for muscle

🏋️ Dumbbells only 🛋️ Flat bench No gym needed Optimised for hypertrophy
↓ program overview ↓
21
Exercises
3–6
Days / Week
6–20
Rep Range
0
Gym Required
Push Day Day 1 & 4 · Chest · Shoulders · Triceps
  • Dumbbell Flat Bench Press 4 × 8–12
  • Dumbbell Incline Bench Press 3 × 10–12
  • Dumbbell Flat Fly 3 × 12–15
  • Seated Shoulder Press 4 × 10–12
  • Dumbbell Lateral Raise 4 × 15–20
  • Bent-Over Lateral Raise 3 × 15–20
  • Overhead Tricep Extension 3 × 10–14
  • Dumbbell Skull Crusher 3 × 12–15
Pull Day Day 2 & 5 · Back · Biceps · Rear Delts
  • Dumbbell Single-Arm Row 4 × 8–12 ea.
  • 45° Incline Dumbbell Row 3 × 10–14
  • Dumbbell Pullover 3 × 12–15
  • Dumbbell Preacher Curl 3 × 10–14
  • Dumbbell Hammer Curl 3 × 12–15
  • Concentration Curl 2 × 15–20 ea.
  • Dumbbell Shrug 3 × 15–20
Legs Day Day 3 & 6 · Quads · Hamstrings · Glutes · Calves
  • Dumbbell Bulgarian Split Squat 4 × 8–12 ea.
  • Dumbbell Goblet Squat 3 × 12–15
  • Dumbbell Step-Up 3 × 10–12 ea.
  • Romanian Deadlift 4 × 10–12
  • Dumbbell Glute Bridge 3 × 15–20
  • Single-Leg Calf Raise 4 × 15–20 ea.
🔒 Exercise GIFs, full coaching cues, and the weekly schedule are in the private program — enter the password above to unlock.
𝐒 𝐒ovelien
Dumbbell & Bench · Hypertrophy Program
Push · Pull · Legs

21 exercises · 3 days · Built for muscle

🏋️ Dumbbells only 🛋️ Flat bench No gym needed Optimised for hypertrophy
↓ scroll ↓
Day 1 & 4 · Chest · Shoulders · Triceps

Push Day

Compound presses first — isolation work earns its place at the end. Every push movement targets the muscles that drive weight away from your body.

💡 Push day rule: Rest 90–120s between compound sets, 60s between isolation. Add reps before adding weight — progressive overload is the only game that matters.
Day 2 & 5 · Back · Biceps · Rear Delts

Pull Day

Every movement pulls weight toward your body. Think elbows, not hands — the back does the work, the arms just hold on.

💡 Pull day rule: Think about pulling with your elbows, not your hands. Feel the lats engage. Bicep curls come last — they're already pre-fatigued from rows.
Day 3 & 6 · Quads · Hamstrings · Glutes · Calves

Legs Day

The hardest day. Bulgarian split squats will test your character. The legs are your biggest muscle group — train them like it.

💡 Legs day rule: Bulgarian split squats will humble you — start lighter than you think. Rest 2–3 min after heavy sets. Calves need high reps AND a full stretch every single rep.
Programming

Schedule

Pick the frequency that matches your recovery capacity. Don't outrun your ability to recover.

Weekly Templates
3×
3-Day Split
Mon: Push · Wed: Pull · Fri: Legs. Each muscle once a week. Ideal for beginners or high-stress life phases.
5×
5-Day PPL
Mon: Push · Tue: Pull · Wed: Legs · Thu: Push · Fri: Pull. Rest Sat/Sun. The recommended starting point.
6×
6-Day PPL
Push/Pull/Legs × 2. Each muscle hit twice a week — optimal frequency for hypertrophy. Advanced trainees only.
Hypertrophy Fundamentals
Rep Range
6–20 Reps
Compounds 6–12, isolation 12–20. All sets 1–2 reps from failure (RIR 1–2).
Weekly Volume
10–20 Sets
Per muscle group per week. Start low, build gradually over months — not weeks.
Rest Periods
60–120s
90–120s after compounds, 60s after isolation. Don't scroll for 4 minutes between sets.
Overload
Non-Negotiable
Hit top of rep range → add weight next session. This is the entire muscle-building game.
Protein
0.7–1g / lb
Per lb of bodyweight daily. The workout is just the signal — food is the building material.
Sleep
7–9 Hours
Muscle is built during recovery, not during training. Sleep is your most powerful anabolic tool.