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Push Pull Legs Strength Program by DAREBEE

Push Pull Legs (PPL) is a 28-day classic bodybuilding program with split training designed to increase muscle size, in the comfort of your home. Each day the workouts focus on a specific muscle group to trigger hypertrophy and allow other muscle groups to rest and recover.

The program also includes ab-focused days for active rest as an additional break between “pull” and “leg” days. The DAREBEE PPL program only requires you to have a set of dumbbells, no pull-up bar required - but you can also switch floor dumbbell exercises to their exercise bench alternatives, when indicated, if you have one.

If you like this pattern of training once you complete this program you can then follow the DAREBEE PPL training plan using individual PPL-oriented workouts.

Program Index - click the days to navigate

DONE
Done it
4
done since August 2026

I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much… I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much healthier and stronger. I'm so grateful to everyone who makes these workouts.

Anonymous

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS

One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.

Kam, 24, from US
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