Hey guys, here's the brief and below the explanation:

1. Age 25
2. Height 1.83m (Metrics only please!)
3. Weight 72kg-73kg
4. Bodyfat % - Rough estipulation: around 13%
5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) = Muscle Gain and Strenght Gain.
6. How long you have been exercising = Have not started yet.
7. Daily calories = Goal of around 2500.
8. Daily macros in grams (protein, carbs, fat) = 282g Protein, 78g Fat and 149g Carbs (using the calculator on this website)
9. Injuries or restrictions = Had a wrist problem a few years back, couldn't do push-ups, bend, etc. Did some fisiotherapy and now its 90%, still can't put too much weight on them, but I can do push-ups again, all the exercises, etc. Just been told to not overwhelm them, but clear for any exercise.]

So, I'll try to keep it short, so bullet list time:

=> I'm really skinny. Haven't practiced sports in 5 years, and have a deskjob (9-5).

=> I used to do boxing, but never hit the gyms before. Arms are naturally stronger (still not by much) but, back, shoulders, chest, abs, legs, basically verything else is like... dead (lol)

=> I'm not joking, I'm really skinny. Can't do more than 5 push-ups at a time. Haven't managed to do more than 20 in a day (with proper form).

=> I'm a tryhard. So I'm focused as shit. My focus was on getting my diploma and stabilishing myself at work (just finished my bachelor and have a good career on something I like ahead of me), so the next focus on the list to improve myself was get fitter, healthier and overall more pleased with my own body.

That being said, I can't afford to go to the Gym right now, not only money, but other reasons, for at least the next 6 months or year.

Here's where I need help:

I'm really skinny, so I believe I can make progress by my own, at my house.

Thing is, I have 0 experience and/or knowledge about this stuff, I'm researching right now, this being one source of ideas, but I need help to translate the PUSH, PULL, LEGS program (Month 1, maybe 2 and 3) into something I can do at home.

At home I only have access to Dumbbels. I have like 2-3-5-10kg Dumbbells.

I do have a friend who can borrow some other stuff if needed (Barbells for example).

I really wanna get started, so could anyone help me bring the PPL to home? I know that there is already a section for this, but it says there it's mainly for losing weight.

Anything helps, if anything, just a list of exercises that triggers the same muscles as in PPL? I honestly don't know where to start, any help will be deeply appreciated.

If any information is needed, please do ask and thank you guys for your support!

Ps.: I'm already on a pretty good meal plan (mum's a nutritionist, so she's been helping me do that end).

Congrats on getting started. A PPL routine - either in the gym or at home - can be used to either gain muscle, lose fat, or both.

As you stated you have already seen Scott's PPL routines, I won't detail them again here.

The key aspect of training to gain size is to eat enought calories and to train intensely - whether that be at a gym or at home.

My advice would be:

1) The exercises used to do PPL are up to you. Push exercises would focus on the chest and triceps. Pull would focus on back and biceps. Legs shoud be obvious - quads, hams, and calves. Shoulders can be done as either Push or Pull. I like to train them with Back so they are Pull for me. Abs can be done every workout.

2) Scott has numerous videos on exercises to do PPL when at home or on the road so I would view those for exercise recommendations.

3) Calories and macros look alright but I would cut back on the protein and add more carbs. Carbs are needed to fuel your workouts and fuel protein synthesis. Too low - below 1g per pound of body weight like you have here - and you will lose more fat rather than gain more muscle. I would do 1.5g per pound of body weight. Protein is fine at 1g per pound of body weight. The remainder can be healthy fats. This would put your macros for 2500 calories at 73Kg: 160g of protein, 240g of carbs, and 99g of healthy fats. Healthy fats are critical to keep testosterone and other hormones high as well as maintain the nervous system and all cell membranes.

4)Dumbells are fine. If you have access to some barbells, even better.

The bottom line it just takes patience, consistency, eating right, and eating wholesome nutritious foods. Proper nutrition is 90% of the battle. If your mother is a nutritionist, hopefully she is not one who still believes in the Lipid Hypothesis and thinks all fats are bad because current nutritional science has debunked this hypothesis decades ago. The exercises you choose to do are up to you. As long as your wrist gives you no issues and you avoid any types of exercises that cause it discomfort, you should be fine.

John