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Reddit Metallicadpa's PPL Modified for dumbbell only use at home
General
Beginner
Dumbbell
Plan Details
The Reddit Metallicadpa's PPL Modified for dumbbell only use at home routine by peoplefit is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
A Linear Progression Based PPL Program for Beginners Designed by Reddit User: Metallicadpa Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Substitutions Pull ups can be substituted with pulldowns or chinups See Reddit thread for additional substitutions Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3 Edit: modified for dumbbell use at home and more supersets. Missing: burpees, swings, clean, thruster, split jump, jumping jacks, etc. some warm up is added, but the above missing exercises can be added for warm up as well Note:single arm exercise reps count is given per arm, i.e. single arm clean x5 means 5 left+5right arm left
Routine detail
Day 1
Pull - Day 1
Est. 43 min
6 exercises
Kettlebell Dead Clean
3 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 2
Push - Day 1
Est. 35 min
6 exercises
Push-Up to Side Plank
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 21 min
4 exercises
Prisoner Squat
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Kettlebell Pistol Squat
3 Sets x 12 Reps
Day 5
Pull - Day 2
Est. 13 min
2 exercises
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 6
Push - Day 2
Est. 29 min
4 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Day 7
Legs - Day 2
Est. 35 min
6 exercises
Prisoner Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
