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Push Pull Legs

You'll hit your chest, back, legs, and core in one efficient session — building real muscle with dumbbells and bodyweight. Get ready to feel strong from top to bottom!

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Created by

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Workout Breakdown

Warm-Up

1

Squat (Sky Reach)

1 set × 8 reps

2

Cat-Cow

1 set × 8 reps

3

Arm Circle

1 set × 10 reps

Main Workout

1

Squat - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

2

Deadlift - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

3

Bench Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Row Progression

Progressive exercise

5

Shoulder Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

6

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 20s

3

Hamstring Stretch (Supine)

1 set × 30s

4

Kneeling Hip Flexor Stretch

1 set × 30s

Push Pull Legs - Bodyweight Fitness | Bodyweight Fitness