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JJosaur's PPL
General
Beginner
Machine strength
Plan Details
The JJosaur's PPL routine by JJosaur is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Adapted from the Reddit Metallicadpa's Beginner PPL to suit my own local gym. 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 Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Day 1
Pull 1
Est. 56 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Bicep Curl 21s
3 Sets x 21 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Leg Raise
4 Sets x 15 Reps
V-Sit
4 Sets
Day 2
Push 1
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown 21's
3 Sets x 21 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 3
Legs 1
Est. 56 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
V-Sit
3 Sets
Day 5
Pull 2
Est. 49 min
9 exercises
Barbell Bent-Over Row
2 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Pull-Up
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
EZ Bar Bicep Curl 21s
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
V-Sit
3 Sets
Day 6
Push 2
Est. 58 min
9 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown 21's
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 7
Legs 2
Est. 57 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
V-Sit
3 Sets
