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Beginner PPL*
General
Beginner
None
Plan Details
The Beginner PPL* routine by rwbmal is a 7 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 1
Est. 67 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Tue
Push 1
Est. 66 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Wed
Legs 1
Est. 31 min
4 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Squat
2 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Thu
Pull 2
Est. 62 min
8 exercises
Weighted Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Fri
Push 2
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Sat
Legs 2
Est. 32 min
5 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Sun
.
Est. 0 min
0 exercises
This day is empty
