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Reddit Metallicadpa's Beginner PPL*
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Reddit Metallicadpa's Beginner PPL* routine by CalebSchreiner 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 URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes 1) On the last set of the main compound lifts, perform as many reps as possible (AMRAP). 2) DO NOT perform AMRAP on bench and overhead press on the same day! 3) accessories reps range 8-12 or 15-20. if you reach 12/20 reps on all sets, increase weight. 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
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 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
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Plank
2 Sets
Ab Wheel Rollout
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
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 Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Ab Wheel Rollout
3 Sets x 8 Reps
Day 4
Pull - Day 2
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 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
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 5
Push - Day 2
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 20 Reps
Day 6
Legs - Day 2
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
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
3 Sets x 12 Reps
