Metallicadpa's PPL Boda edition
General
Beginner
Machine strength
Plan Details
The Metallicadpa's PPL Boda edition routine by ae.mohsaad 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
Day 1
Pull - Day 1
Est. 31 min
6 exercises
Barbell Deadlift
1 Set
Cable Lat Pulldown (Wide Grip)
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
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 2
Push - Day 1
Est. 39 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Incline Bench Press
3 Sets x 12 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
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 22 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Day 5
Pull - Day 2
Est. 35 min
7 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Cable Lat Pulldown (Wide Grip)
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
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 6
Push - Day 2
Est. 42 min
8 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Day 7
Legs - Day 2
Est. 22 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
