Seps personalized of Metallicadpa's PPL

DOWNLOADS/VIEWS: 9/1297

RATING: 7 (FROM 5 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A Linear Progression Based PPL Program

Designed by: Metallicadpa
Modified for, and by: Sep

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.

PUSH DAY SPECIFICS:
1) DO NOT perform AMRAP on bench and overhead press on the same day!

2) On push days, super set the tricep pushdown and overhead extensions with lateral raises.

CARDIO DAY SPECIFICS:
This is your day to work on muscles you think lacking, or needs strengthening. The exercises are personalized for my weaknesses.

Compound Lifts
Deadlift
Bench press
Squat
Barbell row
Overhead press

Warm-up for Compound Lifts
WW = working weight
Empty bar x10
50% WW x10
75% WW x5
90% WW x3

Pull - Day 1 8 exercises, 43 mins

Barbell Deadlift	1x reps	rest: 0s
Pull-Up	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Hammer Curl	4x12 reps	rest: 0s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 0s
Cable One-Arm Row	3x8 reps	rest: 60s

Push - Day 1 8 exercises, 34 mins

Barbell Bench Press	2x5 reps	rest: 0s
Barbell Bench Press	1x reps	rest: 0s
Barbell Military Press	3x12 reps	rest: 0s
Barbell Incline Bench Press	3x12 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 6 exercises, 23 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x12 reps	rest: 0s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 0s
Machine Calf Raise	3x12 reps	rest: 0s

Cardio Misc 7 exercises, 1 hr 0 min

Stationary Bike	1x8 reps	rest: 20s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Dumbbell Seated Front Raise	3x8 reps	rest: 60s

Pull - Day 2 9 exercises, 44 mins

Barbell Bent-Over Row	2x5 reps	rest: 0s
Barbell Bent-Over Row	3x reps	rest: 0s
Pull-Up	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Hammer Curl	3x12 reps	rest: 0s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 0s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s

Push - Day 2 8 exercises, 41 mins

Barbell Military Press	2x5 reps	rest: 0s
Barbell Military Press	1x 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 6 exercises, 23 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x12 reps	rest: 0s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 0s
Machine Calf Raise	3x12 reps	rest: 0s