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PPL (Plus Home Variation)
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The PPL (Plus Home Variation) routine by cominguproses is a 9 day workout plan. It is a beginner 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 1
Pull - Day 1
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 2
Push - Day 1
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Day 3
Legs - Day 1
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Plank
1 Set
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Day 5
Pull - Day 2
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Day 6
Push - Day 2
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Day 7
Legs - Day 2
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Plank
1 Set
Machine Ab Crunch
4 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Day 8
HOME PUSH
Est. 0 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Day 9
HOME PULL
Est. 0 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Barbell Good Morning
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Day 10
HOME LEGS
Est. 0 min
9 exercises
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
