docbrown1985
New member
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
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