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Ryan's PPL
General
Intermediate
Machine strength
Plan Details
The Ryan's PPL routine by ryanbrown21 is a 5 day workout plan. It is an intermediate 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
Push 1
Est. 41 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 2
Pull 1
Est. 38 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set
Cable Rope Face Pull
5 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 3
Legs 1
Est. 31 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
2 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Squat
1 Set
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 4
Push 2
Est. 41 min
9 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 5
Pull 2
Est. 38 min
8 exercises
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
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 Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
