6 Weeks, 3x per week
A beginner push-pull-legs plan that blends bodyweight and dumbbells, three days a week for six weeks. Push-ups, bench dips, tabletop holds and bodyweight squats build the base while dumbbells add load, so you get the best of calisthenics and lifting with only dumbbells and a bench. Train Monday, Wednesday and Friday, and add reps before adding weight. No pull-up bar required.