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Linear Progression PPL
General
Beginner
None
Plan Details
The Linear Progression PPL routine by ubhavesh 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
Mon
Pull - Day 1
Est. 81 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
Push - Day 1
Est. 85 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Wed
Legs - Day 1
Est. 61 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Thu
Pull - Day 2
Est. 97 min
7 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Fri
Push - Day 2
Est. 113 min
8 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Sat
Legs - Day 2
Est. 61 min
6 exercises
Barbell Front Squat
2 Sets x 5 Reps
Barbell Front Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
