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Reddit PPL
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Reddit PPL routine by richardsonju is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Barbell mostly take on the reddit recommended ppl. 5 days only a week, skip last leg day, sometimes I do an extra day 3 if I find time. linear progression.
Routine detail
Day 1
Pull 1
Est. 76 min
8 exercises
Barbell Deadlift
1 Set
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
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
Push 1
Est. 76 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Plank
3 Sets
Dragon Flag
3 Sets x 12 Reps
Day 3
Legs
Est. 64 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Dragon Flag
3 Sets x 8 Reps
Day 4
Pull 2
Est. 86 min
9 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Day 5
Push 2
Est. 79 min
10 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Shoulder Press
1 Set
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
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Plank
3 Sets
Dragon Flag
3 Sets x 8 Reps
