Mixed Home Equipment PPL 5-Day

Overview

This programme assumes a well-equipped home gym: barbell with plates, a set of dumbbells, a pull-up bar, resistance bands, and an adjustable bench. Together, this equipment creates a setup capable of running an advanced programme indistinguishable from a commercial gym. The 5-day structure hits each muscle group with high volume, using the best tool for each job — barbell for heavy compound work, dumbbells for unilateral and pressing angles, pull-up bar for vertical pulling, bands for pump work and activation.

This is an advanced programme. Previous training history of 2+ years and familiarity with all major barbell, dumbbell, and calisthenics movements is required.

Schedule

Warm-Up Protocol

Comprehensive warm-up required: 10 minutes cardio, then movement-specific prep. Push days: band pull-aparts (3×15), push-up warm-up (2×10). Pull days: band pull-aparts (2×15), scapular pull-ups on bar (10). Legs: hip circles, glute bridges, progressively loaded squat warm-up.

Week 1–4: Foundation Phase

Day 1: Push A

Day 2: Pull A

Day 3: Legs

Day 4: Push B

Day 5: Pull B

Week 5–8: Intensification Phase

Add weight to all barbell compounds (+2.5 kg upper, +5 kg lower). Add one set to pull-ups and barbell rows on Pull A. In weeks 7–8, introduce drop sets on the final isolation exercise of each day.

Progression

Barbell compounds use linear progression. Dumbbell exercises use double progression. Pull-ups use rep progression to 3×10, then add weight. Band exercises increase resistance level.

Cutting Modifications

The mixed equipment format is excellent for cutting — barbell work maintains strength signals, dumbbell work provides muscle-preserving volume, pull-ups become easier as bodyweight decreases, and bands add pump work with minimal calorie cost. On a cut, reduce total session volume by removing one accessory exercise per day from the band category (easiest to remove without impacting muscle stimulus). Maintain all barbell and dumbbell compound work at full intensity.