Need help with workout/advice

[docbrown1985]

I’m in the process of saving for adjustable, or loadable dumbbells as a cheaper option. At home with no gym within 20 miles of me I only have 15 pound dumbbells and treadmill and pull-up bar. I am trying to gain muscle/bulk, but I also want to get shredded. What should I do? I keep track of Macros on my fitness pal, 5”11 154 pounds. I was considering doing Matt Kido aka Gokuflexs’ Sayian Shredding program, but I obviously don’t have weights heavy enough for major compound lifting.
DAY 1: UPPER POWER
EXERCISE
Barbell bench press
Bent over rows
Overhead press
Weighted or band assisted pull ups
Dumbbell curls
Weighted, machine or body weight dips
@ 0 50%
SETS X REPS
5 x 5
5 × 5
5 × 5
3 × 6-8
3 × 6-8
3 x 6-8

DAY 2: LOWER POWER
EXERCISE
Squats
Deadlifts
Hip thrusts
Leg press
Hamstring curls
Standing calves machine
SETS X REPS
5 x 5
5x5
3 × 6-8
3 x 8-10
3 x 8-10
4 x 8-10

DAY 3: REST

DAY 4: PUSH
EXERCISE
Incline dumbbell bench press
Seated dumbbell shoulder press
Machine flat bench press
Rope triceps overhead extensions super set
Rope triceps push downs
Dumbbell lateral raises
Face pulls
SETS X REPS
4 x 8-10
4 x 8-10
3 x 10-12
3 x 10-12 each
3 x 12-15
3 x 12-15

DAY 5: PULL
EXERCISE
Bent over rows
Weighted or band assisted pull ups
Standing dumbbell 1 arm rows
Close grip lat pull downs
Dumbbell hammer curls
Preacher curls
Dumbbell shrugs
SETS X REPS
4 x 8-10
3 x 8-10
3 x 12-15
3 x 12-15
4 x 10-12
3 x 12-15
4 x 10
DAY 6: LEGS
EXERCISE
Squats
Romanian or stiff legged deadlifts
Leg press wide stance super set
Leg press narrow stance
Walking dumbbell lunges
Leg extensions
super set
Hamstring curls
Seated calves machine
SETS X REPS
4 x 8-10
2 x 8-10
3 x 10 each
3 x 10 each leg
3 x 10 each
4 x 12-15
DAY7: REST

 

[ringstar]

@docbrown1985 Free weights and dumbbells are expensive to purchase and take considerable amount of space to store. Look into a decent set of resistance bands ($20-$40) and start with those - plenty of bands exercise programs out there that will get you close to your goals. I do a lot of backpacking and I’ll usually toss a couple bands and handles in my pack - weighs less than a pound and plenty of compound movements to help bulk those muscles.

 

[docbrown1985]

@ringstar Thank you definitely will look into those right now

 

[docbrown1985]

@ringstar What lb bands would you suggest

 

[ringstar]

@docbrown1985 I got a set of HPYGN 150lb bands, on sale from Amazon for less than $20. The nice thing about bands is when you want to up the resistance you just buy a couple more bands - or at that price another 150lb set.

 

[docbrown1985]

@ringstar Ty very much!