modified PPL. personal picks of upper body dumbbell only with one deadlift and weighted calf raise t

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6 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

I have ehlers danlos syndrome, a genetic disability which causes joint dislocations if I walk or grab something without tensing my muscles around my joints. An unopened 12 Oz can of soda can still do it. I've always wanted to build muscle and see if I could mitigate some of these issues.

PPL grabbed my attention but I can't go through the pain of a whole proper leg day. Hip joints are mobile and can sublux or dislocate. So I fiddled around and came up with this if any other zebras of any stripe have hip or leg problems and want to gain muscle.
After three months I've noticed a marked improvement in my shoulder joints being a fair bit more stable with more muscle growing, and in true beginner form I'm showing my wife all my lil' baby muscle bumps that are growing up.
My tips are know your weak spots and shuffle exercises around. For one example I put weighted crunches between what I know will tax my weak hand grip strength which is slowly improving. I alternate every day push then pull so Monday this week may be push but next Monday will be pull since it's a shuffle of two.

on the PULL 8 exercises, 55 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

aa tss PUSH it. push it real good 8 exercises, 56 mins

Tricep Push-Up	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

on the PULL 8 exercises, 55 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

aa tss PUSH it. push it real good 8 exercises, 56 mins

Tricep Push-Up	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

on the PULL 8 exercises, 55 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

aa tss PUSH it. push it real good 8 exercises, 56 mins

Tricep Push-Up	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s

on the PULL 8 exercises, 55 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x6 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 60s