Push-Pull-Legs Dumbbell Program (Foundation)
Foundation) Push-Pull-Legs Dumbbell Program This Foundation - Level Push-Pull-Legs Dumbbell Program is designed for individuals who are new to strength training or returning after a long break. It focuses on building foundational strength, improving movement patterns, and creating consistency with structured workouts. The program follows the Push, Pull, and Legs training method, allowing you to train all major muscle groups effectively while incorporating progressive overload—gradually increasing reps, weight, or intensity over time. Using light-to-moderate dumbbells, longer rest periods (45-60 sec), and core-focused exercises, this program provides a sustainable approach to strength training. Who Is This Program For? ✔ Beginners looking to start strength training with a simple, structured plan ✔ Those returning from a long break who want to regain strength safely ✔ Anyone seeking an easy-to-follow, progressive workout routine What’s Included? • 3 Strength Workouts Per Week (Push, Pull, Legs) + Core Work • Saturday Core Workout (Dedicated core session to improve stability & endurance) • Exercise Demonstrations & Guided Workouts via FitBudd • Progress Tracking & Automated Reminders to keep you on track This program sets the foundation for strength, stability, and consistency—key components to long-term fitness success. Let’s get started!
How it works
- Push-Pull-Legs Dumbbell Program
- This Foundation-Level Push-Pull-Legs (PPL) Dumbbell Program is designed to help you build strength, improve movement patterns, and establish consistency in your workouts. It follows a structured yet flexible training method that allows for steady progression over time.
- 📌 Weekly Structure
- Each week consists of strength, core, and walking workouts, designed to work all major muscle groups while incorporating active recovery:
- ✅ Day 1: Push Workout – Chest, shoulders, and triceps
- ✅ Day 2: Walking (Active Recovery) – Light to moderate-intensity walk
- ✅ Day 3: Pull Workout – Back, biceps, and rear shoulders
- ✅ Day 4: Walking (Active Recovery) – Light to moderate-intensity walk
- ✅ Day 5: Leg Workout – Quads, hamstrings, glutes, and calves
- ✅ Day 6: Core Workout – Focused on improving core strength and stability
- ✅ Day 7: Rest or Optional Mobility Work
- Each strength session includes:
- ✔ A warm-up to prepare your body
- ✔ Strength exercises using light-to-moderate dumbbells
- ✔ A core finisher to improve stability and endurance
- ✔ Rest periods of 45-60 seconds between sets
- 📌 Tracking Your Progress
- ✔ Stay consistent and follow the workout structure each week.
- ✔ Record your reps and weight to track improvement.
- ✔ Use walking days for active recovery and cardiovascular benefits.
- ✔ Listen to your body and adjust intensity as needed.
- By following this structured yet adaptable plan, you’ll develop a strong foundation for long-term strength and fitness success.
- ⚠️ Emergency Notice: Listen to your body. If you feel chest pain, dizziness, or shortness of breath, STOP IMMEDIATELY and seek medical attention. In case of an emergency, call 911 or your local emergency services.
- Let’s get started! 🚀
1 month
One Time Payment