Hi, I just recently got back into lifting at home with my simple setup consisting of a set of 40kg adjustable dumbbells, a simple incline/decline bench and some elastic workout bands.

I'm a huge fan of the PPL routine, since I have a busy and active life, with physically demanding job, family life and ongoing renovation work on our house and property.

This sometimes makes it so I have to skip a workout day or two, so I cannot follow a strict weekly schedule, instead I allow myself to skip days and simply start again where I left of last without stressing about missing some muscle groups etc.

I'm looking for some feedback on my routine, weight and muscle group balance and my progression so far (the number with strike trough, is the previous weight used for the exercise).

I have worked out previously on a lower level about 5 years ago, and just recently started again 2 months ago.

Perhaps my take on the PPL routine and workout schedule in general could be inspirational to others aswell :)

PUSH DAY

1. Dumbbell Bench Press – 3 sets of 10 reps
Targets: chest, shoulders, triceps
Weight: 24, 26****, 28 kg
Cue: shoulder blades pinched, chest up, controlled descent, full contraction at top.

2. Dumbbell 35° Incline Bench Press – 3 sets of 10 reps
Targets: upper chest, front delts, triceps
Weight: around 18****, 22 kg
Cue: keep shoulder blades pinched, press dumbbells slightly toward each other at the top, slow controlled descent, avoid flaring elbows.

3. Dumbbell Fly 25° Incline – 3 sets of 10 reps
Targets: chest
Weight: 12****, 15****, 17 kg
Cue: slight bend in elbows, open wide to stretch chest, bring hands together above chest, slow eccentric.

4. Seated 65° Dumbbell Overhead Press (Scapular Plane) – 3 sets of 10 reps
Targets: delts, triceps
Weight: 12****, 15 kg
Cue: Press slightly forward and up — not straight overhead — elbows just in front of body and palms turned slightly inward.

5. Single arm leaning Dumbbell Lateral Raises – 3 sets of 10 reps
Targets: medial delts
Weight:  7 kg
Cue: slight bend in elbows, raise arms to side to shoulder height, slow control, avoid swinging.

6. Kneeling Triceps Pushdown – 3 sets of 10 reps / failure
Targets: triceps
Weight: Elastic blue+yellow
Cue: elbows fixed in place, neutral grip, press straight down, pause at full extension, controlled  eccentric. 

PULL DAY

1. Lying on side dumbbell reverse Rear-Delt Fly – 3 sets of 15 reps
Targets: rear delts, traps, upper back
Weight: 7 kg
Cue: shoulders back, shoulder blades stationary, dumbbell angled

2. Dumbbell Bent-Over Row – 3 sets of 10 reps
Targets: lats, rhomboids, mid-back, biceps
Weight: 22****, 28****, 31 kg
Cue: hinge at hips, keep chest up, pull elbows toward ribs, squeeze shoulder blades at top.

3. Dumbbell Single-Arm Row – 3 sets of 10 reps
Targets: lats, biceps, rear delts
Weight: 24****, 28****, 31****, 33  kg
Cue: keep torso stable, pull dumbbell along side of body, avoid twisting.

4. Dumbbell Shrugs – 4 sets of 15 reps
Targets: traps
Weight: 20****, 26****, 28****, 31****, 35 kg
Cue: slight bend forward, dumbbell angled, shoulders straight up and down.

5. Dumbell Hammer Curls – 3 sets of 10 reps
Targets: biceps short head, forearm, balanced strength.
Weight: 12****, 15****, 17 kg
Cue: curl slow, controlled eccentric.

6. Incline Dumbbell Curls 50° – 3 sets of 10 reps
Targets: long head of biceps
Weight: 7****, 10****, 12 kg
Cue: sit on incline bench, let arms hang fully stretched at bottom, slow controlled lift, squeeze at top.

LEG + ABS DAY

1. Goblet Squat  (1-½ reps) – 3 sets of 10 reps
Targets: quads, glutes, core
Weight: 40 kg
Cue: keep chest tall, elbows under the dumbbell, descend to parallel or slightly below.

2. Dumbbell Romanian Deadlift (RDL) – 3 sets of 10 reps
Targets: hamstrings, glutes, lower back
Weight: 28****, 33****, 35 kg
Cue: hinge at the hips, soft knees, dumbbells stay close to legs, feel the hamstring stretch.

3. Dumbbell Bulgarian split squad – 3 sets of 10 reps
Targets: quads, glutes, adductors, core (stabilizers)
Weight: 10 kg (ONLY JUST SWITCHED TO THIS EXCERSIZE)
Cue:  keep torso slightly forward to bias glutes, let the back leg assist balance only, descend under control and drive through the front heel.

4. Dumbbell Sumo Goblet Squat (1-½ reps) – 3 sets of 10 reps
Targets: glutes, inner thighs, secondary quads
Weight: 40 kg
Cue: wide stance, toes out, knees track over feet.

5. Dumbbell 1 legged Weighted Calf Raises – 3 sets of 10 reps
Targets: calves (gastrocnemius + soleus)
Weight: bodyweight + single dumbbell 31 kg
Cue: pause 1s at top, lower slow and full stretch.

6. Bench Sit-Ups 10° decline – 3 sets of 10 reps
Targets: upper abs
Weight: Bodyweight + 20kg