Reddit Metallicadpa's PPL Modified for dumbbell only use at home

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Pull - Day 1 6 exercises, 43 mins

Kettlebell Dead Clean	3x5 reps	rest: 0s
Kettlebell Single-Leg Deadlift	3x5 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Kettlebell Renegade Row	4x8 reps	rest: 0s
Dumbbell Hammer Curl	4x12 reps	rest: 60s

Push - Day 1 6 exercises, 34 mins

Push-Up to Side Plank	3x8 reps	rest: 0s
Weight Plate Front Raise	3x10 reps	rest: 20s
Tricep Push-Up	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 60s

Legs - Day 1 4 exercises, 20 mins

Prisoner Squat	3x8 reps	rest: 0s
World's Greatest Stretch	3x8 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 0s
Kettlebell Pistol Squat	3x12 reps	rest: 60s

Pull - Day 2 2 exercises, 12 mins

	Dumbbell Pullover	3x12 reps	rest: 0s
	Dumbbell Bicep Curl	3x12 reps	rest: 60s

Push - Day 2 4 exercises, 29 mins

Push-Up	3x8 reps	rest: 60s
Dumbbell Lateral Raise	5x20 reps	rest: 0s
Dumbbell Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s

Legs - Day 2 6 exercises, 34 mins

Prisoner Squat	3x20 reps	rest: 20s
Bodyweight Lunge	3x20 reps	rest: 60s
Kettlebell One-Arm Swing	3x10 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 0s
Flutter Kick	3x8 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 0s