Gym PPL
General
Beginner
Machine strength
Plan Details
The Gym PPL routine by dubaily 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. 53 min
6 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Tue
Push - Day 1
Est. 70 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Legs - Day 1
Est. 50 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
Pull - Day 2
Est. 52 min
6 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Behind Body Cable Curl
3 Sets x 10 Reps
Sat
Push - Day 2
Est. 65 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Sun
Legs - Day 2
Est. 51 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
