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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
Pull-Up
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3x12 reps |
rest: 0s
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Cable Seated Row
|
3x15 reps |
rest: 0s
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Cable Rope Face Pull
|
5x20 reps |
rest: 0s
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Barbell Wrist Curl (Palms Down)
|
3x20 reps |
rest: 0s
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Dumbbell Hammer Curl
|
3x12 reps |
rest: 0s
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EZ Bar Curl
|
3x12 reps |
rest: 0s
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Cable Side Bend
|
3x12 reps |
rest: 0s
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Wrist Roller
|
2x5 reps |
rest: 0s
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Barbell Bench Press
|
3x10 reps |
rest: 0s
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Dumbbell Lateral Raise
|
4x20 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
|
3x15 reps |
rest: 0s
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Machine Fly
|
3x12 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
|
3x15 reps |
rest: 0s
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Dumbbell Shoulder Shrug
|
3x15 reps |
rest: 0s
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Push-Up
|
3x20 reps |
rest: 0s
|
Machine Leg Press
|
3x15 reps |
rest: 0s
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Machine Calf Raise
|
3x20 reps |
rest: 0s
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Machine Leg Curl (Prone)
|
3x15 reps |
rest: 0s
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Hack Squat
|
3x10 reps |
rest: 0s
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Crunch
|
3x25 reps |
rest: 0s
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Scissor Kick
|
3x15 reps |
rest: 0s
|
Barbell Bent-Over Row
|
3x12 reps |
rest: 0s
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Pull-Up
|
3x12 reps |
rest: 0s
|
||
Cable Seated Row
|
4x15 reps |
rest: 0s
|
||
Cable Rope Face Pull
|
5x20 reps |
rest: 0s
|
||
Dumbbell Hammer Curl
|
3x12 reps |
rest: 0s
|
||
EZ Bar Curl
|
3x12 reps |
rest: 0s
|
||
Barbell Wrist Curl (Palms Up)
|
3x20 reps |
rest: 0s
|
||
Wrist Roller
|
2x5 reps |
rest: 0s
|
Barbell Bench Press
|
3x10 reps |
rest: 0s
|
||
Cable Tricep Pushdown (Rope)
|
3x15 reps |
rest: 0s
|
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Dumbbell Lateral Raise
|
5x20 reps |
rest: 0s
|
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Machine Fly
|
3x12 reps |
rest: 0s
|
||
Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 0s
|
||
Dumbbell Shoulder Shrug
|
3x15 reps |
rest: 0s
|
||
Push-Up
|
3x20 reps |
rest: 0s
|
Machine Leg Press
|
3x15 reps |
rest: 0s
|
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Machine Calf Raise
|
3x20 reps |
rest: 0s
|
||
Machine Leg Curl (Prone)
|
3x15 reps |
rest: 0s
|
||
Hack Squat
|
3x10 reps |
rest: 0s
|
||
Crunch
|
3x25 reps |
rest: 0s
|
||
Scissor Kick
|
3x15 reps |
rest: 0s
|