What do you think about this home workout routine that combines bodyweight exercises and dumbbells using a push-pull-legs (PPL) split?

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Hi everyone! I’m looking for a straightforward workout routine that I can consistently follow.

I’m a 31-year-old male, 165 cm tall, and weigh 59 kg.

I’ve been exercising on and off for several years, but my workouts have been quite inconsistent with long breaks in between. I recently found out that I might have ADHD, which explains my difficulty in forming habits. This makes regular exercise crucial for my overall mood and energy levels.

I have a pull-up bar, two sets of adjustable dumbbells, and a yoga mat. I can do 27 push-ups and 12 pull-ups in one set.

My goals are:

  • Building strength and muscle mass with about 30 minutes of daily training.
  • Boosting my energy and getting a good pump. I often feel chronically fatigued, especially in winter, and I want to counteract that.
  • Keeping the routine short and simple to stay motivated and easily remember the exercises until they become second nature.
  • Ensuring all muscle groups are evenly targeted using a mix of bodyweight and dumbbell exercises.
  • Making the routine simple and enjoyable, avoiding complicated or awkward movements so I look forward to each workout.

I’ve been experimenting and reading forums and watching YouTube videos. Here’s the routine I’ve been following for a few weeks:

Push:

  • Push-ups: 3 x 20
  • Chair dips: 3 x 12
  • Shoulder presses: 3 x 12
  • Lateral raises: 3 x 8

Pull:

  • Pull-ups: 3 x 10
  • Dumbbell rows: 3 x 12 each arm
  • Bicep curls: 3 x 12
  • Hammer curls: 3 x 12

Legs:

  • Bulgarian split squats: 3 x 12 each leg
  • Hip thrusts: 3 x 12
  • Dumbbell SDL: 3 x 12
  • Calf raises: 3 x 12 each leg

I rest for 1-2 minutes between sets depending on the time available.

I strength train 4-5 days a week and do cardio at least 3 days a week.

When I hit the rep targets for dumbbell exercises, I add weight. For bodyweight exercises, I plan to progress to harder variations, add weights, or increase the rep count.

Where am I falling short? How can I optimize this routine without adding much more time? Do I need specific core exercises, or are they covered by the compound movements? I considered adding a core-focused day, but most advice against it. I like leg raises and planks, but where should I fit them in? I prefer having four exercises per day to keep the workouts predictable in duration. Am I on the right track? Please share your honest feedback! Thanks!

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  • Consider adding leg raises and planks to your routine.
  • You might benefit from including some dedicated core exercises.
  • Have you tried incorporating HIIT workouts?
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I agree with this. I’m currently in week 6, and it’s been straightforward to follow.

3

Is the app called Beach Body? I can’t seem to find it on Android—am I missing something?