Intermediate
PPL — free weights: 6-day workout program
Push, pull, legs on rotation. Dumbbells only, six days.
- Frequency
- 6 days / week
- Session
- ~60 min
- Equipment
- Dumbbells and a bench
Who is it for?
Six days a week available, and a home setup or a busy gym.
How is it organised?
Push, pull and legs, run twice through the week. Free weights only — each side works on its own, so the weaker side cannot hide behind the stronger one.
How do you progress?
Dumbbells jump in big steps. Stay at a weight until you reach the top of the range on every set, then move up and rebuild the reps.
The sessions
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
Pull
Legs
Before your next session
How do you track progressive overload? Sets, reps and rest: how do you read a workout?STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features