Reddit Dumbbell PPL (Dumbbell Stopgap Alternative)

Plan Details

The Reddit Dumbbell PPL (Dumbbell Stopgap Alternative) routine by acestronautical is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

Introduction I have seen a few posts recently asking about dumbbell routines or mentioning the lack... Read More

Introduction I have seen a few posts recently asking about dumbbell routines or mentioning the lack of dumbbell routines in /r/fitness. I decided to put this routine together as a potential alternative option to The Dumbbell Stopgap listed in the wiki. Let me know what you think and if you have any suggestions for improvements. Goals This is certainly not an ideal routine, but I think it is a decent option for someone who wants a dumbbell centric routine, and I have tried to design it to work to the advantages of dumbbells. While you can expect strength gains from this routine, it is designed more with hypertrophy in mind. Required Equipment Dumbbells: You will need a range of dumbbells or a pair of adjustable dumbbells. The heavier your dumbbells go, the longer you will be able to make use of this routine. This routine is not a practical option if you only have a single pair of dumbbells. Bench: Ideally you will have access to an adjustable bench. If you only have a flat bench, replace incline fly with flat fly on push day. Pull-up Bar: Every gym should have at least some place to do pull-ups. If you are working out at home buy a simple door-mounted bar. Goblet squats are likely to be the limiting factor in this routine, in that you will probably reach your maximum dumbbell weight on this exercise first. When you do you may either move goblet squats to the end of leg day or replace them with Bulgarian split squats or pistol squats to continue advancing. Of course barbell squats would be an even better option, but if you have access to a barbell there are better routines out there to choose from in the first place. Credit to gregariousHermit of r/fitness for this routine