Modified PPL

DOWNLOADS/VIEWS: 0/271

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Linear Progression PPL

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

Pull - Day 1 8 exercises, 49 mins

Barbell Deadlift	3x5 reps	rest: 60s
Machine Assisted Pull-Up	3x12 reps	rest: 0s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x12 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Hammer Curl	4x12 reps	rest: 0s
Dumbbell Bicep Curl	4x12 reps	rest: 0s

Push - Day 1 8 exercises, 33 mins

Barbell Bench Press	2x5 reps	rest: 0s
Barbell Bench Press	1x reps	rest: 0s
Machine Fly	3x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s

Legs - Day 1 9 exercises, 46 mins

Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x8 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 0s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 0s
Barbell Standing Calf Raise	3x8 reps	rest: 60s

Pull - Day 2 8 exercises, 38 mins

Barbell Bent-Over Row	3x5 reps	rest: 0s
Barbell Rack Pull	3x8 reps	rest: 0s
Barbell One-Arm Row	3x8 reps	rest: 0s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Bicep Curl	3x12 reps	rest: 0s
Dumbbell Hammer Curl	3x12 reps	rest: 0s

Push - Day 2 8 exercises, 41 mins

Barbell Shoulder Press	3x5 reps	rest: 0s
Barbell Shoulder Press	1x5 reps	rest: 0s
Barbell Bench Press	3x12 reps	rest: 0s
Barbell Incline Bench Press	3x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s

Legs - Day 2 11 exercises, 40 mins

Machine Hip Abduction	3x8 reps	rest: 0s
Machine Hip Adduction	3x8 reps	rest: 0s
Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x12 reps	rest: 0s
Machine Leg Press	3x12 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Machine Seated Leg Curl	3x8 reps	rest: 0s
Machine Calf Raise	3x12 reps	rest: 0s
Hanging Leg Raise	3x8 reps	rest: 0s
Cable Kneeling Crunch	3x8 reps	rest: 60s