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PPL MofK
AUDIO TIP
General
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Plan Details
The PPL MofK routine by trlong4 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
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
Routine detail
Day 0
Cardii
Est. 240 min
4 exercises
Recumbent Bike
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 1
Pull 5x5
Est. 53 min
7 exercises
Barbell Deadlift
5 Sets x 10 Reps
Pull-Up
3 Sets x 5,5,6 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Day 2
Push 5x5
Est. 37 min
7 exercises
Barbell Bench Press
5 Sets x 10,10,10,8,1 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 3
Legs - 5x5
Est. 36 min
6 exercises
Dumbbell Squat Curl to Shoulder Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Barbell Front Squat
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Day 4
Pull AMRAP
Est. 48 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 5
PUSH AMRAP
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Day 6
LEG AMRAP
Est. 39 min
5 exercises
Barbell Landmine Squat
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Spiderman Lunge
3 Sets x 8 Reps
