Linear Progression Based PPL Program for Beginners

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Modified - more abs work

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First, some nomenclature:

3x10 - in this case, it reads three sets of ten repetitions

2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later)
SS - this reads as superset (two exercises performed back to back with no rest in between. SUPASET)
BB - barbell
DB - dumbbell

YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION?

â€¢2.5kg/5lbs for upper body lifts (bench press, row, overhead press)
â€¢2.5kg/5lbs for squats
â€¢5kg/10lbs for deadlifts

WARMUPS

(idea courtesy of /u/Gawd1)
I'm a big believer in just practising the movement as a warmup. So you can use bench press to warm up for bench press. Or squats to warm up for squats. You get the idea. The goal of a warmup is to get blood into the muscles and joints that are going to be used, and also to start drilling the motor patterns into your body for form purposes. As an example, if you're going to be benching 200lbs as your top set for that day, your warmups could look something like this:

Empty bar x 10
95lbs x10
135lbs x5
185lbs x3
200lbs 4x5, 1x5+

Warming up is a very individual thing, however, so do whatever you want to get yourself prepared for the lifts. If you like foam rolling, great. If you like some dynamic stretches and things like clapping pushups, great. Do whatever you want to do. The only recommendation is that I would avoid static stretches before lifting.

REST

Rest as long as is needed between sets. For a general guideline, I would recommend:
â€¢3-5 minutes between your first exercise of the day
â€¢1-3 minutes between all your other exercises

Don't worry too much about rest times, and worry more about just getting all your sets and reps in.

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The Ultimate 8-Week HIIT Program

Phase 1 (1:4): Weeks 1-2
â—¾15 seconds: High-intensity exercise
â—¾60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity blast.
Total time: 14 minutes

Phase 2 (1:2): Weeks 3-4
â—¾30 seconds: High-intensity exercise
â—¾60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity blast.
Total time: 17 minutes

Phase 3 (1:1): Weeks 5-6
â—¾30 seconds: High-intensity exercise
â—¾30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity blast.
Total time: 18.5 minutes

Phase 4 (2:1): Week 7-8
â—¾30 seconds: High-intensity exercise
â—¾15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity blast.
Total time: 20 minutes

PUSH 11 exercises, 1 hr 39 mins

Barbell Military Press	5x5,5,5,5, reps	rest: 180s
Barbell Bench Press	3x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Dip	3x8 reps	rest: 90s
Barbell Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 90s
Hanging Leg Raise	3x20 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Side Plank	3x8 reps	rest: 60s

LEGS 9 exercises, 1 hr 18 mins

Barbell Squat	3x5,5, reps	rest: 180s
Barbell Romanian Deadlift	3x12 reps	rest: 120s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 90s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 90s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x12 reps	rest: 90s
	4x8 reps	rest: 90s
Side Plank	3x8 reps	rest: 60s

Rest Day 0 exercises, 0 min

PULL 11 exercises, 1 hr 54 mins

Barbell Deadlift	1x5, reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 120s
Chin-Up	3x12 reps	rest: 90s
Cable Rope Face Pull	5x15 reps	rest: 120s
Dumbbell Incline Curl	4x12 reps	rest: 120s
Hanging Leg Raise	3x20 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 120s
Back Hyperextension	3x12 reps	rest: 90s
EZ Bar Curl	4x12 reps	rest: 120s
Side Plank	3x8 reps	rest: 60s

PUSH 11 exercises, 1 hr 40 mins

Barbell Bench Press	5x5,5,5,5, reps	rest: 180s
Dip	3x8 reps	rest: 90s
Barbell Military Press	3x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 120s
Barbell Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Hanging Leg Raise	3x20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Side Plank	3x8 reps	rest: 60s

LEGS 13 exercises, 1 hr 58 mins

Barbell Squat	3x5,5, reps	rest: 180s
Barbell Romanian Deadlift	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Seated Calf Raise	5x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 120s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 120s
Back Hyperextension	3x12 reps	rest: 90s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 90s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x10 reps	rest: 90s
	3x12 reps	rest: 90s
Side Plank	3x8 reps	rest: 60s

PULL 11 exercises, 1 hr 58 mins

	5x5,5,5,5, reps	rest: 180s
Pull-Up	3x12,10,8 reps	rest: 90s
Cable Seated Row	3x12,8 reps	rest: 90s
Chin-Up	3x12 reps	rest: 90s
Cable Rope Face Pull	5x20,15 reps	rest: 90s
Dumbbell Incline Curl	4x12 reps	rest: 150s
Back Hyperextension	3x12 reps	rest: 90s
Dumbbell Hammer Curl	4x12 reps	rest: 150s
Hanging Leg Raise	3x20 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 150s
Side Plank	3x8 reps	rest: 60s