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Ilya Fart
General
Beginner
Machine strength
Plan Details
The Ilya Fart routine by jamparis is a 6 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. 34 min
7 exercises
Barbell Deadlift
2 Sets
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 2
Push - Day 1
Est. 43 min
9 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 33 min
8 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Day 5
Pull - Day 2
Est. 37 min
8 exercises
Barbell Bent-Over Row
2 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 6
Push - Day 2
Est. 49 min
9 exercises
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 7
Legs - Day 2
Est. 24 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
