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Dumbbell PPL Circuits with Rotations
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Sport
Advanced
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Plan Details
The Dumbbell PPL Circuits with Rotations routine by TheBusyDad is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This program is designed to build the strength, power, and mobility needed for longer, more consistent golf drives — while keeping overall fitness balanced. Each day focuses on a different training emphasis (Pull, Push, Legs, Hybrid, Full Body) so every major muscle group is trained at least twice per week. Workouts combine traditional strength moves with golf-specific rotational and stability exercises to develop explosive hip drive, core control, and shoulder health. Posterior chain work (glutes, hamstrings, back) is prioritized to maximize swing power, while core anti-rotation training improves accuracy and reduces injury risk. Each session includes: 6 dumbbell exercises in a circuit format (3–4 rounds) 15 minutes of cardio at the end for conditioning and endurance A total workout time of ~50 - 60 minutes
Routine detail
Mon
Pull Strength
Est. 84 min
12 exercises
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Rotational Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Dumbbell Renegade Row
4 Sets x 10 Reps
Dumbbell Renegade Row
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Indoor Cycling
1 Set
Tue
Push Strength
Est. 143 min
10 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Push Press
4 Sets x 10 Reps
Dumbbell Rotational Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
Lower Body
Est. 91 min
10 exercises
Kettlebell Goblet Squat
4 Sets x 15,15,10,20 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 20,22,20,20 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Wood Chop
4 Sets x 12,12,12,10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Air Bike
4 Sets x 25,26,26,40 Reps
Thu
Pull Day 2
Est. 148 min
11 exercises
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Spider Curl
4 Sets x 9,9,10,8 Reps
Dumbbell Renegade Row
4 Sets x 10 Reps
Dumbbell Renegade Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12,12,12,10 Reps
Dumbbell Upright Row
4 Sets x 8,10,10,8 Reps
Dumbbell Hammer Curl to Press
4 Sets x 12,12,12,9 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,12,15,10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Elliptical Training
1 Set
Fri
Push 2
Est. 87 min
12 exercises
Plank Step Through
4 Sets x 10 Reps
Plank Step Through
4 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Push Press
4 Sets x 10 Reps
Kettlebell Bilateral Swing
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Indoor Cycling
1 Set
Sat
Lower Body
Est. 103 min
11 exercises
Kettlebell Goblet Squat
4 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 10,10,8,10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 16,16,16,14 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
