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Reddit Metallicadpa's Beginner PPL wainsw1's shared workout
Reddit Metallicadpa's Beginner PPL
Shared By : wainsw1
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 7623 / 137724

Average Rating

72

487 votes

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Description

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

Day 1 Pull - Day 1
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift Barbell Deadlift 0 sec Undefined 1 Progress Chart

Back

 Pull Ups Pull Ups 0 sec 12 3 Progress Chart

Back

 Cable Seated Row Cable Seated Row 0 sec 12 3 Progress Chart

Shoulders

 Cable Rope Face Pull Cable Rope Face Pull 0 sec 20 5 Progress Chart

Biceps

 Dumbbell Hammer Curls Dumbbell Hammer Curls 0 sec 12 4 Progress Chart

Biceps

 Dumbbell Bicep Curl Dumbbell Bicep Curl 0 sec 12 4 Progress Chart
Day 2 Push - Day 1
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press Barbell Bench Press 0 sec 5 2 Progress Chart

Chest

 Barbell Bench Press Barbell Bench Press 0 sec Undefined 1 Progress Chart

Shoulders

 Barbell Standing Military Press Barbell Standing Military Press 0 sec 12 3 Progress Chart

Chest

 Barbell Incline Bench Press Barbell Incline Bench Press 0 sec 12 3 Progress Chart

Triceps

 Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 0 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 20 3 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 0 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 20 3 Progress Chart
Day 3 Legs - Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat Barbell Squat 0 sec 5 2 Progress Chart

Upper Legs

 Barbell Squat Barbell Squat 0 sec Undefined 1 Progress Chart

Back

 Barbell Romanian Deadlift Barbell Romanian Deadlift 0 sec 12 3 Progress Chart

Upper Legs

 Leg Press Leg Press 0 sec 12 3 Progress Chart

Upper Legs

 Lying Leg Curls Lying Leg Curls 0 sec 12 3 Progress Chart

Lower Legs

 Standing Calf Raises Standing Calf Raises 0 sec 12 3 Progress Chart
Day 5 Pull - Day 2
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Bent Over Row Barbell Bent Over Row 0 sec 5 2 Progress Chart

Back

 Barbell Bent Over Row Barbell Bent Over Row 0 sec Undefined 3 Progress Chart

Back

 Pull Ups Pull Ups 0 sec 12 3 Progress Chart

Back

 Cable Seated Row Cable Seated Row 0 sec 12 3 Progress Chart

Shoulders

 Cable Rope Face Pull Cable Rope Face Pull 0 sec 20 5 Progress Chart

Biceps

 Dumbbell Hammer Curls Dumbbell Hammer Curls 0 sec 12 3 Progress Chart

Biceps

 Dumbbell Bicep Curl Dumbbell Bicep Curl 0 sec 12 3 Progress Chart
Day 6 Push - Day 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Barbell Standing Military Press Barbell Standing Military Press 0 sec 5 2 Progress Chart

Shoulders

 Barbell Standing Military Press Barbell Standing Military Press 0 sec Undefined 1 Progress Chart

Chest

 Barbell Bench Press Barbell Bench Press 0 sec 12 3 Progress Chart

Chest

 Barbell Incline Bench Press Barbell Incline Bench Press 0 sec 12 3 Progress Chart

Triceps

 Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 0 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 20 5 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 0 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 20 5 Progress Chart
Day 7 Legs - Day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat Barbell Squat 0 sec 5 2 Progress Chart

Upper Legs

 Barbell Squat Barbell Squat 0 sec Undefined 1 Progress Chart

Back

 Barbell Romanian Deadlift Barbell Romanian Deadlift 0 sec 12 3 Progress Chart

Upper Legs

 Leg Press Leg Press 0 sec 12 3 Progress Chart

Upper Legs

 Lying Leg Curls Lying Leg Curls 0 sec 12 3 Progress Chart

Lower Legs

 Standing Calf Raises Standing Calf Raises 0 sec 12 3 Progress Chart