30-Day Dumbbell Push Pull Legs Plan

Complete 3-Way Split | Push • Pull • Legs • Rest | Maximum Muscle Growth

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PPL Hypertrophy Principles

🔁 72-Hour Full Recovery

Because chest and triceps are rested on Pull and Leg days, each muscle group receives 72 hours of complete rebuilding time before being trained again.

📈 Progressive Overload Log

Aim to increase your repetitions or dumbbell load each cycle. When you hit the top rep target on all sets, increase the dumbbell weight by 1kg–2kg.

🍗 Protein & Muscle Synthesis

Muscle synthesis peaks 24 to 36 hours post-training. Target 1.6g to 2.0g of lean protein per kilogram of body weight to fuel repair.

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30-Day Dumbbell Push Pull Legs Plan

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