Izzy PPL
General
Beginner
Machine strength
Plan Details
The Izzy PPL routine by isobellaforeman 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
Push 1
Est. 62 min
13 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Day 2
Pull 1
Est. 64 min
13 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Day 3
Legs 1
Est. 71 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Kettlebell Pistol Squat
4 Sets x 12 Reps
Toe Touches
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 4
Push 2
Est. 73 min
12 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 5
Pull 2
Est. 80 min
13 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Barbell Curl Against an Incline
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 6
Legs 2
Est. 67 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Bodyweight Side Lunge
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
