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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
Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Machine Lat Pulldown
|
3x10 reps |
rest: 45s
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Cable Rope Face Pull
|
3x12 reps |
rest: 45s
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Cable Seated Row
|
3x12 reps |
rest: 45s
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Cable Bicep Curl
|
3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
|
4x12 reps |
rest: 45s
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Dumbbell Bicep Curl
|
4x12 reps |
rest: 45s
|
Dumbbell Bench Press
|
3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
|
3x10 reps |
rest: 60s
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Dumbbell Decline Bench Press
|
3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 45s
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Cable Rope Overhead Tricep Extension
|
3x10 reps |
rest: 45s
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Machine Shoulder Press
|
3x10 reps |
rest: 45s
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Dumbbell Lateral Raise
|
3x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
|
3x106 reps |
rest: 60s
|
Barbell Squat
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3x5 reps |
rest: 45s
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 45s
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Machine Leg Press
|
3x12 reps |
rest: 45s
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Machine Leg Curl (Prone)
|
3x12 reps |
rest: 45s
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Machine Calf Raise
|
3x12 reps |
rest: 45s
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Dumbbell Side Bend
|
3x15 reps |
rest: 45s
|
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Decline Crunch
|
3x15 reps |
rest: 45s
|
Barbell Bent-Over Row
|
3x10 reps |
rest: 45s
|
||
Machine Lat Pulldown
|
3x10 reps |
rest: 45s
|
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Cable Rope Face Pull
|
5x10 reps |
rest: 45s
|
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Cable Seated Row
|
3x12 reps |
rest: 45s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
3x12 reps |
rest: 45s
|
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Dumbbell Bicep Curl
|
3x12 reps |
rest: 45s
|
Barbell Bench Press
|
3x12 reps |
rest: 45s
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Barbell Incline Bench Press
|
3x12 reps |
rest: 45s
|
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Barbell Decline Bench Press
|
3x12 reps |
rest: 45s
|
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Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 45s
|
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Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 45s
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Machine Shoulder Press
|
3x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 45s
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Barbell Military Press
|
3x10 reps |
rest: 45s
|
Barbell Squat
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3x5 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 45s
|
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Machine Leg Press
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3x12 reps |
rest: 45s
|
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 45s
|
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Machine Calf Raise
|
3x12 reps |
rest: 45s
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Dumbbell Side Bend
|
3x15 reps |
rest: 45s
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Decline Crunch
|
3x15 reps |
rest: 45s
|