Push Pull Legs Express is a 28-day dumbbell training program built for hypertrophy - the kind of steady, deliberate muscle building that happens when you give each muscle group focused attention, adequate volume, and room to recover. All you need is a pair of dumbbells and, for some exercises, a bench (though every bench exercise has a floor alternative built right into the card).
The program follows the classic Push/Pull/Legs split with a twist: it adds two dedicated days per week for the muscle groups that most programs underserve. Each 7-day week covers Chest + Triceps, Back + Biceps, Legs + Quads, Abs + Core, Shoulders, Back + Hinge, and Posterior Chain - so nothing gets left behind, and nothing gets hit so hard it can't recover before the next time around.
Volume builds across the four weeks just like it should. Week one starts at 3 sets per exercise to let you dial in the movements and find your working weight. Week two adds a set to the compound lifts. By weeks three and four, rest periods on the heavier push days stretch to 2 minutes and set counts climb to 4-5, putting you firmly in the range where muscle growth happens. When you reach day 28 and start over, the program resets to 3 sets - which gives your body a natural deload before the next build cycle begins.
Repeat the cycle, add weight, grow. That's the whole plan.
