Type: weight-training/bodybuilding
Author: Daniel - TinyVik1ng
Thor’s Dumbbell PPL
Thor’s Dumbbell PPL is a beginner-friendly workout routine that harnesses the power of simplicity, requiring only
dumbbells and a pull-up bar. Ideal for those with limited access to equipment or frequent travelers making do with
small hotel gyms, this program ensures you never miss a workout, no matter where you are.
This program is engineered for hypertrophy, helping you build muscle and develop strength as mighty as the Thunder
God himself.
Week 1
Day 1: Chest and Abs
| Training Exercises |
Details |
| Chest Press (Dumbbell) |
3x10-12 Reps |
| Incline Chest Fly (Dumbbell) |
3x10-12 Reps |
| Arnold Press |
3x10-12 Reps |
| Tricep Extension (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 2: Back and Biceps
| Training Exercises |
Details |
| Pull-Up (Bodyweight) |
3x10-12 |
| Bent Over Row (Dumbbell) |
3x10-12 |
| Reverse Fly |
3x10-12 |
| Bicep Curl (Dumbbell) |
3x10-12 |
| Shrug (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 3: Legs
| Training Exercises |
Details |
| Goblet Squat |
3x10-12 |
| Lunge (Dumbbell) |
3x10-12 |
| Single Leg Romanian Deadlift (Dumbbell) |
3x10-12 |
| Standing Calf Raise |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Week 2
Day 1: Chest and Abs
| Training Exercises |
Details |
| Chest Press (Dumbbell) |
3x10-12 Reps |
| Incline Chest Fly (Dumbbell) |
3x10-12 Reps |
| Arnold Press |
3x10-12 Reps |
| Tricep Extension (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 2: Back and Biceps
| Training Exercises |
Details |
| Pull-Up (Bodyweight) |
3x10-12 |
| Bent Over Row (Dumbbell) |
3x10-12 |
| Reverse Fly |
3x10-12 |
| Bicep Curl (Dumbbell) |
3x10-12 |
| Shrug (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 3: Legs
| Training Exercises |
Details |
| Goblet Squat |
3x10-12 |
| Lunge (Dumbbell) |
3x10-12 |
| Single Leg Romanian Deadlift (Dumbbell) |
3x10-12 |
| Standing Calf Raise |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Week 3
Day 1: Chest and Abs
| Training Exercises |
Details |
| Chest Press (Dumbbell) |
3x10-12 Reps |
| Incline Chest Fly (Dumbbell) |
3x10-12 Reps |
| Arnold Press |
3x10-12 Reps |
| Tricep Extension (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 2: Back and Biceps
| Training Exercises |
Details |
| Pull-Up (Bodyweight) |
3x10-12 |
| Bent Over Row (Dumbbell) |
3x10-12 |
| Reverse Fly |
3x10-12 |
| Bicep Curl (Dumbbell) |
3x10-12 |
| Shrug (Dumbbell) |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
Day 3: Legs
| Training Exercises |
Details |
| Goblet Squat |
3x10-12 |
| Lunge (Dumbbell) |
3x10-12 |
| Single Leg Romanian Deadlift (Dumbbell) |
3x10-12 |
| Standing Calf Raise |
3x10-12 |
| Hanging Leg Raise |
3x10-12 |
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