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Reddit Beginner PPL
General
Beginner
Dumbbell
Plan Details
The Reddit Beginner PPL routine by tawfiq.raji 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. 69 min
9 exercises
Barbell Deadlift
1 Set x 8 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Plank
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 62 min
10 exercises
Plank
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 46 min
8 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Pull - Day 2
Est. 73 min
9 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Plank
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Day 6
Push - Day 2
Est. 89 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Plank
3 Sets
Day 7
Legs - Day 2
Est. 72 min
12 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
