r/Fitness — Dumbbell Push Pull Legs
Dumbbell push, pull and legs workouts, adding weight after all three sets reach twelve reps.
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The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
How it works
The program’s own rules, as Catalyst runs them.
Keep rotating Push, Pull and Legs. Choose either six workouts and one rest day each week or three training days followed by one rest day. On every movement, do three sets of as many reps as possible (AMRAP), stopping each at twelve, with ninety seconds of rest and no minimum rep count. Start weighted exercises with the lightest available dumbbells. Once all three sets reach twelve, move to the next available weight. If you use the same weight and get the same three set results on three consecutive workouts, lower that movement alone by two available weight increments. Work both sides equally on single-sided exercises. Do hanging leg raises every other completed workout, choosing whether to start with the first or second.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Dumbbells
- Flat bench
- Pull-up bar
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