Push–Pull–Legs (PPL) Workout Routine
This is a 6-day Push–Pull–Legs workout routine designed for hypertrophy and bulking at home. It
uses dumbbells, an EZ barbell, resistance bands, and bodyweight. Each session lasts ~1.5 hours,
focusing on high volume and progressive overload.
Routine Structure
- **Day 1:** Push (Chest, Shoulders, Triceps)
- **Day 2:** Pull (Back, Biceps, Rear Delts)
- **Day 3:** Legs (Quads, Hamstrings, Glutes, Calves)
- **Day 4:** Push
- **Day 5:** Pull
- **Day 6:** Legs
- **Day 7:** Rest
Push Day (Chest, Shoulders, Triceps)
Exercise Sets Reps
EZ Bar Bench Press 4 8–12
Dumbbell Overhead Press 4 8–12
Incline Dumbbell Press 4 8–12
Dumbbell Side Lateral Raises 4 12–15
Resistance Band Chest Flys 3 12–15
Overhead EZ Bar Triceps Extension 3 10–12
Dumbbell Skull Crushers 3 10–12
Push-Ups (Failure Set) 2 To Failure
Pull Day (Back, Biceps, Rear Delts)
Exercise Sets Reps
EZ Bar Rows 4 8–12
One-Arm Dumbbell Rows 4 8–12
Resistance Band Lat Pulldown 4 10–15
Face Pulls (Resistance Band) 4 12–15
Dumbbell Bicep Curls 3 10–12
EZ Bar Preacher Curls (use bench/arm support) 3 10–12
Hammer Curls 3 10–12
Pull-Ups or Band-Assisted Pull-Ups 3 To Failure
Legs Day (Quads, Hamstrings, Glutes, Calves)
Exercise Sets Reps
Dumbbell Squats 4 8–12
EZ Bar Romanian Deadlift 4 8–12
Dumbbell Lunges (per leg) 3 10–12
Dumbbell Step-Ups (per leg) 3 10–12
Resistance Band Glute Bridges / Hip Thrusts 4 12–15
Dumbbell Calf Raises 5 12–20
Wall Sit (Bodyweight Hold) 3 45–60 sec
Progression & Notes
- Aim for **progressive overload**: increase weight slightly every 1–2 weeks if you can hit the top
rep range with good form.
- Rest: **90–120 sec** for compound lifts, **60 sec** for isolation.
- Warm up before each session (5–10 mins light cardio + mobility + warm-up sets).
- Track your lifts and reps to ensure consistent progress.
- Nutrition: Focus on a **calorie surplus** with high protein intake for bulking.
