Luke PPL
General
Beginner
Machine strength
Plan Details
The Luke PPL routine by lscrawford315 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
Pull - Day 1
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Plank
3 Sets
Day 2
Push - Day 1
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
1 Set x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Legs - Day 1
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Pull - Day 2
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Upright Row
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Plank
3 Sets
Day 6
Push - Day 2
Est. 0 min
10 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Shoulder Press
1 Set x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Fly
3 Sets x 820 Reps
Plank
3 Sets
Day 7
Legs - Day 2
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Plank
3 Sets
