Reddit Metallicadpa's Beginner PPL with warmups

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Reddit Metallicadpa's Beginner PPL with warmups - JEFIT

Reddit Metallicadpa's Beginner PPL with warmups

AUTOPLAYAUDIO TIP

General

Beginner

Machine strength

Plan Details

The Reddit Metallicadpa's Beginner PPL with warmups routine by lingow 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

Any

Pull - Day 1

Est. 56 min

15 exercises

Barbell Deadlift Warmup Bar Only

1 Set x 10 Reps

Barbell Deadlift Warmup 50%

1 Set x 10 Reps

Barbell Deadlift Warmup 75%

1 Set x 10 Reps

Barbell Deadlift Warmup 90%

1 Set x 10 Reps

Barbell Deadlift

1 Set x 5 Reps

Upper Back Warmup "Bar Only"

1 Set x 10 Reps

Upper Back Warmup 50%

1 Set x 10 Reps

Upper Back Warmup 75%

1 Set x 10 Reps

Upper Back Warmup 90%

1 Set x 10 Reps

Pull-Up

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

Any

Push - Day 1

Est. 72 min

15 exercises

Barbell Bench Press Warmup Bar Only

1 Set x 10 Reps

Barbell Bench Press Warmup 50%

1 Set x 10 Reps

Barbell Bench Press Warmup 75%

1 Set x 10 Reps

Barbell Bench Press Warmup 90%

1 Set x 10 Reps

Barbell Bench Press

5 Sets x 5 Reps

Secondary Overhead Press Bar Only

1 Set x 10 Reps

Secondary Overhead Press 50%

1 Set x 10 Reps

Secondary Overhead Press 75%

1 Set x 10 Reps

Secondary Overhead Press 90%

1 Set x 10 Reps

Secondary Overhead Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 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

Any

Legs - Day 2

Est. 56 min

13 exercises

Barbell Squat Warmup Bar Only

1 Set x 10 Reps

Barbell Squat Warmup 50%

1 Set x 10 Reps

Barbell Squat Warmup 75%

1 Set x 10 Reps

Barbell Squat Warmup 90%

1 Set x 10 Reps

Barbell Squat

3 Sets x 5 Reps

Romanian deadlift warmup bar only

1 Set x 10 Reps

Romanian deadlift warmup 50%

1 Set x 10 Reps

Romanian deadlift warmup 75%

1 Set x 10 Reps

Romanian deadlift warmup 90%

1 Set x 10 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

Any

Pull - Day 2

Est. 58 min

10 exercises

Barbell Bent-Over Row Warmup Bar Only

1 Set x 10 Reps

Barbell Bent-Over Row Warmup 50%

1 Set x 10 Reps

Barbell Bent-Over Row Warmup 75%

1 Set x 10 Reps

Barbell Bent-Over Row Warmup 90%

1 Set x 10 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Pull-Up

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

Any

Legs - Day 1

Est. 54 min

13 exercises

Barbell Squat Warmup Bar Only

1 Set x 10 Reps

Barbell Squat Warmup 50%

1 Set x 10 Reps

Barbell Squat Warmup 75%

1 Set x 10 Reps

Barbell Squat Warmup 90%

1 Set x 10 Reps

Barbell Squat

3 Sets x 5 Reps

Romanian deadlift warmup bar only

1 Set x 10 Reps

Romanian deadlift warmup 50%

1 Set x 10 Reps

Romanian deadlift warmup 75%

1 Set x 10 Reps

Romanian deadlift warmup 90%

1 Set x 10 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

Any

Push - Day 2

Est. 73 min

15 exercises

Barbell Military Press Warmup Bar Only

1 Set x 10 Reps

Barbell Military Press Warmup 50%

1 Set x 10 Reps

Barbell Military Press Warmup 75%

1 Set x 10 Reps

Barbell Military Press Warmup 90%

1 Set x 10 Reps

Barbell Military Press

3 Sets x 5 Reps

Barbell Bench Press Warmup Bar Only

1 Set x 10 Reps

Barbell Bench Press Warmup 50%

1 Set x 10 Reps

Barbell Bench Press Warmup 75%

1 Set x 10 Reps

Barbell Bench Press Warmup 90%

1 Set x 18 Reps

Secondary Barbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

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Reddit Metallicadpa's Beginner PPL with warmups

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