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A Linear Progression Based PPL Program for Beginners
Designed by Reddit User: Metallicadpa
Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Workout Notes
On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set.
DO NOT perform AMRAP on bench and overhead press on the same day!
On push days, super set the tricep pushdown and overhead extensions with lateral raises.
Compound Lifts
Deadlift
Bench press
Squat
Barbell row
Overhead press
Substitutions
Pull ups can be substituted with pulldowns or chinups
See Reddit thread for additional substitutions
Warm-up
WW = working weight
Empty bar x10
50% WW x10
75% WW x5
90% WW x3
Barbell Bent-Over Row
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3x8 reps |
rest: 120s
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Cable Seated Row
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3x12 reps |
rest: 120s
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Barbell Preacher Curl
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3x12 reps |
rest: 120s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 120s
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Cable Rope Face Pull
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5x20 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 120s
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Dumbbell Bench Press
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4x12 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 120s
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Machine Fly
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4x12 reps |
rest: 120s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 120s
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Machine Incline Chest Press
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4x12 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 120s
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Machine Leg Press
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4x12 reps |
rest: 120s
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Machine Calf Raise
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3x12 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 120s
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Smith Machine Bulgarian Split Squat
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3x12 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 120s
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Barbell Bent-Over Row
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4x5 reps |
rest: 120s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 120s
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Cable Rope Face Pull
|
4x20 reps |
rest: 120s
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Dumbbell Bicep Curl
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4x12 reps |
rest: 120s
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Cable Seated Row
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4x12 reps |
rest: 120s
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Barbell Military Press
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4x12 reps |
rest: 120s
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Dumbbell Bench Press
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4x12 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 120s
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Dumbbell Lateral Raise
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4x20 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 120s
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Machine Fly
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4x8 reps |
rest: 120s
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Machine Incline Chest Press
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4x12 reps |
rest: 120s
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Machine Leg Press
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4x12 reps |
rest: 120s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 120s
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Machine Calf Raise
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4x12 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 120s
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Machine Leg Extension
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4x12 reps |
rest: 120s
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