u/ColdShot5860

I’ve been lifting consistently for \~1.5 years and I’m moving to a home setup.

Equipment:
Barbell + plates
Dumbbells
Adjustable bench
Dip bars

Goal: hypertrophy

Time: 4 times a week max 60 mins

Any advices on exersices and reps and sets
NO PULL UP BAR AVAILABLE:))

1.5 year gym experience

Been building a program around the equipment I actually have instead of pretending I own a full commercial gym.
Current setup:
Barbell
Dumbbells
Adjustable bench
Plates
No:
Cable machine
Pull-up bar
Lat pulldown
Leg press
Machines
Goal is mostly hypertrophy with extra emphasis on upper body/delts while still keeping enough leg work to not look ridiculous.
Running it as a 4-day split for 16 cycles with no planned deloads unless fatigue forces one.
Would appreciate criticism, especially on:
Exercise selection limitations from equipment
Whether back/lats are undercooked without vertical pulling
Recovery/fatigue management
Volume distribution
Anything obviously stupid

DAY 1 — PUSH
Low Incline Barbell Press
4×6–8 @ 2 RIR
Dumbbell Bench Press
4×6–8 @ 2 RIR
Dumbbell Fly
3×10–15 @ 1 RIR
Bodyweight Chest Dip
3×8–12 @ 2 RIR
Standing Dumbbell Lateral Raise
4×12–15 @ 1 RIR
Dumbbell Skull Crusher
3×10–12 @ 2 RIR
Weighted Crunch
4 sets

DAY 2 — PULL
Bent-Over Overhand Barbell Row
3×6–8 @ 2 RIR
Single-Arm Elbow-In Dumbbell Row
4×8–12 @ 2 RIR
Dumbbell Pullover
3×10–15 @ 2 RIR
Incline Chest-Supported DB Row
3×10–12 @ 2 RIR
Incline Rear Delt Fly
3×12–15 @ 1 RIR
Incline Dumbbell Curl
3×8–12 @ 1 RIR
Weighted Crunch
3 sets

DAY 3 — LEGS
Barbell Back Squat
4×6–8 @ 2 RIR
Romanian Deadlift
4×8–10 @ 2 RIR
Bulgarian Split Squat
3×8–12 @ 2 RIR
Barbell Hip Thrust
5×10–12 @ 1 RIR
Standing Barbell Calf Raise
4×12–15 @ 1 RIR
Weighted Crunch
3 sets

DAY 4 — UPPER
Standing Barbell OHP
4×6–8 @ 2 RIR
Dumbbell Lateral Raise
5×13–20 @ 1 RIR
Barbell Pullover
4×10–15 @ 2 RIR
Bent-Over Barbell Row
3×8–10 @ 2 RIR
Incline Rear Delt Fly
3×12–15 @ 1 RIR
Incline Dumbbell Curl
3×10–12 @ 1 RIR

Progression is simple double progression:
Hit top of rep range on all sets
Increase load
Repeat
Biggest limitation is no vertical pull setup, so I tried compensating with pullovers + multiple row angles.
Not attached to any exercise if there’s a better option using only barbell/dumbbells/bench.

Where I Started:

Last June(2025), I weighed 121 kg. After consistent effort, by November (2025), I dropped to 90 kg. I hit a plateau, then brought it down to 82 kg, and after another stall, ! reached 75 kg recently(May 2026).

Current Stats:

I'm now at 75 kg with a body fat percentage of 14.9%. I'm 28 years old, 1.87 m tall, and l've been training for about a year and a half. Before starting this weight loss, I had already done six months of gym.

Where I Am Now:

I'm at a crossroads: should I continue cutting down to 11% body fat before starting a lean bulk, or should I jump straight into bulking now? What risks or downsides do you see in this approach?