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Reddit Metallicadpa's Beginner PPL
General
Beginner
Dumbbell
Plan Details
The Reddit Metallicadpa's Beginner PPL routine by JesseWigginton is a 13 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
Day 1
Pull - Day 1
Est. 71 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
6 Sets
T Bar Row
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
regular/hammer curl (alternate)
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 60 min
7 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Legs - Day 1
Est. 46 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Day 5
Pull - Day 2
Est. 66 min
9 exercises
T Bar Row
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 6
Push - Day 2
Est. 53 min
7 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith machine calf raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Press (Close Grip)
2 Sets x 8 Reps
Day 7
Legs - Day 2
Est. 63 min
8 exercises
Barbell Front Squat
10 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
regular/hammer curl (alternate)
3 Sets x 8 Reps
Day 31
Back/Shoulders/Chest
Est. 58 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
face pulls
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 32
homemade
Est. 48 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 33
chest calves abs
Est. 39 min
5 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 34
legs/shoulders/abs
Est. 56 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Smith Machine Shoulder Press
6 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Day 35
Legs and Biceps 4X20
Est. 103 min
8 exercises
Barbell Squat
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
regular/hammer curl (alternate)
4 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Dumbbell Preacher Curl
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Cable Reverse Curl
4 Sets x 20 Reps
Day 36
squats pull ups
Est. 38 min
2 exercises
Barbell Squat
10 Sets x 8 Reps
Pull-Up
10 Sets x 8 Reps
Day 37
high rep shoulder/chest/ab
Est. 7 min
1 exercise
Dumbbell Bench Press
3 Sets x 8 Reps
