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Reddit PPL For Beginners
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The Reddit PPL For Beginners routine by GR13VEY is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
MetallicaDPA/Reddit Beginners PPL 6 Day Program Pull substitutions Seated cable rows can be replaced with dumbbell rows or t-bar rows Face pulls can be replaced with rear delt flyes AND band pull aparts (not one or the other) hammer curls and dumbbell curls can really be replaced by any curl variation: it's a curl, sh*t ain't that serious! Push substitutions incline dumbbell press can be replaced with landmine press triceps pushdowns and overhead extensions can be replaced with any general triceps exercise: skullcrushers, lying triceps extensions, dumbbell triceps extensions, whatever you want to do Legs substitutions Leg press can be substituted with front squats leg curls can be substituted with glute ham raises calf raises can be substituted by nothing because who gives a flying f**k about calves anyway? (not srs, any kind of calf raise will be fine here)
Routine detail
Mon
Pull 1
Est. 53 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
Push 1
Est. 71 min
7 exercises
Barbell Bench Press
5 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 Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Wed
Legs 1
Est. 45 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 Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Pull 2
Est. 68 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Sat
Push 2
Est. 71 min
7 exercises
Barbell Military Press
5 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 Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Sun
Legs 2
Est. 45 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
5 Sets x 12 Reps
