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Reddit Metallicadpa's Beginner PPL
General
Beginner
Machine strength
Plan Details
The Reddit Metallicadpa's Beginner PPL routine by Princepotato is a 7 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. 36 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 64 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 3
Legs - Day 1
Est. 43 min
9 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
Machine Seated Calf Raise
5 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Pull - Day 2
Est. 38 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 6
Push - Day 2
Est. 46 min
8 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Day 7
Legs - Day 2
Est. 23 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
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 8
Cardio and Abs
Est. 132 min
13 exercises
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
