Push-Pull-Legs with Dumbbells Only, No Bench: Alternative Exercises & Routines

Key Takeaways

• The Push-Pull-Legs split divides workouts based on movement patterns rather than body parts.
• Floor-based alternatives, including dumbbell floor presses, single-arm rows, and goblet squats, effectively replace traditional bench exercises while promoting muscle growth.
• Progressive overload remains achievable without heavy barbells through techniques including time under tension with 4-1-2 tempo, increased volume through additional sets and reps, and rest-pause training extending sets beyond typical failure.
• Training frequency options include the 3-day split (training each movement pattern once weekly) or the 6-day split (training each pattern twice weekly).
• The SOLE SW180 Adjustable Dumbbells solve the primary limitation of home dumbbell training by enabling progressive overload across all exercises, while the SOLE Equipment Mat provides a stable surface for floor-based movements.

Build Muscle Without a Bench: The Dumbbell-Only PPL Advantage

Limited equipment does not mean limited gains. Whether you are working out at home with just a pair of dumbbells or traveling without access to a full gym, a properly structured 

Push-Pull-Legs routine can deliver impressive results without requiring a bench. Your muscles do not know what equipment you are using, as they only respond to tension and progressive overload. 

A well-designed dumbbell PPL routine provides both while offering unique advantages in muscle balance and stability. 

Push Day: Floor-Based Chest and Shoulder Solutions

Push day targets chest, shoulders, and triceps with floor-based and standing exercises that effectively replace traditional bench movements with minimal loss in intensity.

Floor Press (3–4 sets, 8–12 reps)

Lie flat with knees bent. Lower dumbbells until upper arms touch the floor, pause briefly, then press back up. The floor provides a stable platform for proper shoulder positioning.

Standing Overhead Press (3 sets, 8–12 reps)

Without back support, your core works harder. Press dumbbells from shoulder height to full arm extension overhead.

Floor Dumbbell Flys (3 sets, 10–15 reps)

Lie on your back with dumbbells extended above your chest. Lower weights out to the sides until the upper arms touch the floor, then squeeze the chest to return.

Lateral Raises (3 sets, 12–15 reps)

Raise weights out to shoulder level with a slight elbow bend, leading with elbows.

Overhead Triceps Extensions (3 sets, 12–15 reps)

Hold a dumbbell behind your head, elbows pointing upward. Extend arms overhead, moving only at the elbow joint.

Pull Day: Back and Bicep Training Without Equipment

Pull day focuses on back, rear delts, and biceps using proper body positioning and creative angles for muscle activation without traditional bench support.

Single-Arm Rows (3–4 sets, 8–12 reps per arm) 

Adopt a split stance with your hand on your thigh for support. Hinge at the hips, pull the dumbbell toward the hip, driving the elbow back and squeezing the shoulder blade. Maintain a flat back without twisting.

Dumbbell Pullovers (3 sets, 10–12 reps)

Lie flat with knees bent. Hold a dumbbell above your chest, lower it behind your head, feeling the lat stretch, then pull back to start.

Bent-Over Rear Delt Raises (3 sets, 12–15 reps)

Hinge at the hips, raise dumbbells out to the sides with bent elbows, squeezing shoulder blades together.

Standing Shrugs (3 sets, 12–15 reps)

Elevate shoulders toward ears, hold briefly, lower with control.

Dumbbell Curls (3 sets, 10–12 reps)

Alternate grips across workouts for complete bicep and forearm development.

Leg Day: Maximize Lower Body Gains

Leg day uses exercises that create maximum tension with limited loads through leverage, unilateral training, and proper range of motion.

Goblet Squat (3–4 sets, 10–15 reps)

Hold a single dumbbell vertically against your chest. Set feet slightly wider than shoulder-width, toes outward, then descend keeping chest up and knees tracking over toes. Lower until thighs are at least parallel to the floor.

Romanian Deadlift (3–4 sets, 10–12 reps)

Stand holding dumbbells in front of your thighs. Keeping a slight knee bend, hinge at the hips while maintaining a flat back, lowering the weights toward the floor until you feel a hamstring stretch. Drive hips forward to return, squeezing glutes at the top.

Bulgarian Split Squat (3 sets, 8–12 reps per leg)

Elevate the rear foot on a sturdy chair or sofa. Hold dumbbells at sides, then lower body by bending the front knee until the thigh approaches parallel with the floor. The unilateral nature creates substantial tension even with lighter weights.

Single-Leg Floor Bridge (3 sets, 12–15 reps per leg)

Lie on your back with one foot planted and the other leg extended. Position a dumbbell across your hips, then drive through your heel to lift your hips toward the ceiling. Hold the top position for 2–3 seconds.

Walking Lunges (2–3 sets, 10–12 reps per leg)

Step forward into a lunge, lower the back knee toward the floor, push through the front heel to bring the rear foot forward into the next step. Hold dumbbells at sides throughout.

Progressive Overload Strategies

When dumbbell weight options are limited, manipulating time under tension, volume, and rest periods becomes essential for continued progress.

Adjusting Tempo

Try a 4-1-2 tempo (four seconds lowering, one-second pause, two seconds lifting) to significantly increase difficulty without needing heavier weights. This approach is particularly effective for isolation exercises where momentum often compensates for weak points.

Increasing Volume

Rather than always pursuing heavier weights, try adding sets, reps, or both. If you typically perform 3 sets of 10 reps, build to 4 sets of 10, then 4 sets of 12, before returning to 3 sets with heavier weights.

Rest-Pause Training

Perform as many reps as possible, rest 15–20 seconds while continuing to hold weights, then perform additional reps. This technique can turn a 10-rep set into 15+ total reps, significantly boosting muscle growth stimulus.

When to Add Weight

When you can perform 15+ controlled reps with excellent form on compound movements, it is time to consider heavier options. Adjustable dumbbells provide the most space-efficient solution, allowing a wide weight range without requiring an entire rack.

Build Complete Physique at Home With SOLE

The Push-Pull-Legs split with dumbbells only effectively targets all major muscle groups through floor presses, single-arm rows, and goblet squats. Progressive overload remains achievable through tempo manipulation, increased volume, and rest-pause training.

For complete home training, the SOLE SW180 Adjustable Dumbbells provide 16 weight settings from 5–80 lbs while the Equipment Mat provides a stable surface for floor-based movements. 

The SOLE SW116 Weight Bench adds value for those eventually wanting traditional pressing variations, offering 9 adjustable positions for flat, incline, and decline movements. 

Shop the SOLE strength collection today! 

Frequently Asked Questions (FAQs)

How heavy should my dumbbells be for a PPL routine?

The ideal dumbbell weight varies based on current strength level, but most beginners need at least two weight options. For men with average strength, pairs of 15–20 pounds and 30–40 pounds provide sufficient range for most exercises. Women typically benefit from pairs of 5–10 pounds and 15–25 pounds to start. 

Can I build significant muscle with dumbbells only?

Absolutely. Muscle growth results from progressive tension overload, adequate volume, and proper recovery, all of which can be achieved with dumbbells alone. While certain exercises may eventually require very heavy weights for continued strength progression, muscle hypertrophy can continue long-term through increased time under tension, higher volume, and exercise variations creating mechanical disadvantage. 

Should I follow a 3-day or 6-day PPL split?

The 3-day PPL split with Push Monday, Pull Wednesday, and Legs Friday works well for beginners, those with limited recovery capacity, or individuals balancing training with other physically demanding activities. For intermediate and advanced trainees seeking maximal muscle growth, the 6-day approach training each movement pattern twice weekly typically yields better results through greater total weekly volume.

How do I replace pull-ups in a dumbbell-only routine?

The bent-over row with palms facing backward effectively targets lats and biceps, similar to pull-ups. Dumbbell pullovers also provide excellent lat activation when performed with proper focus on target muscles. For those with access to a sturdy table, inverted rows lying under the table and pulling the chest toward the underside provide another excellent pull-up alternative with adjustable difficulty based on foot position.

What equipment enables optimal dumbbell-only PPL training at home?

The primary limitation of home dumbbell training is progressive overload, as fixed dumbbells require purchasing multiple pairs at increasing weights. The SOLE SW180 Adjustable Dumbbells with 16 weight settings solve this problem by providing appropriate loading for every exercise from light lateral raises to heavy goblet squats and Romanian deadlifts.