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Seps personalized of Metallicadpa's PPL
General
Intermediate
Machine strength
Plan Details
The Seps personalized of Metallicadpa's PPL routine by supsep is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A Linear Progression Based PPL Program Designed by: Metallicadpa Modified for, and by: Sep 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. PUSH DAY SPECIFICS: 1) DO NOT perform AMRAP on bench and overhead press on the same day! 2) On push days, super set the tricep pushdown and overhead extensions with lateral raises. CARDIO DAY SPECIFICS: This is your day to work on muscles you think lacking, or needs strengthening. The exercises are personalized for my weaknesses. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Warm-up for Compound Lifts WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Day 1
Pull - Day 1
Est. 44 min
8 exercises
Barbell Deadlift
1 Set
Pull-Up
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
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 35 min
8 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military 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
Day 3
Legs - Day 1
Est. 24 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 4
Cardio Misc
Est. 60 min
7 exercises
Stationary Bike
1 Set
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Day 5
Pull - Day 2
Est. 44 min
9 exercises
Barbell Bent-Over Row
2 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets
Pull-Up
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
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Day 6
Push - Day 2
Est. 41 min
8 exercises
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set
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
5 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Day 7
Legs - Day 2
Est. 24 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
