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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
Barbell Deadlift
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5x5 reps |
rest: 120s
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Pull-Up
|
5x12 reps |
rest: 120s
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Cable Seated Row
|
3x12 reps |
rest: 75s
|
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Cable Rope Face Pull
|
5x20 reps |
rest: 60s
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Dumbbell Hammer Curl
|
4x12 reps |
rest: 60s
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Dumbbell Bicep Curl
|
4x12 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
|
4x8 reps |
rest: 60s
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Hanging Knee Raise
|
3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 75s
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Decline Crunch
|
3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 75s
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Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
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Crunch
|
3x8 reps |
rest: 60s
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Machine Ab Crunch
|
3x8 reps |
rest: 60s
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EZ Bar Curl
|
3x8 reps |
rest: 75s
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Weight Plate Russian Twist
|
3x8 reps |
rest: 60s
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Machine Lat Pulldown
|
3x8 reps |
rest: 60s
|
Push-Up
|
3x8 reps |
rest: 60s
|
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Barbell Bench Press
|
5x5 reps |
rest: 120s
|
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Dumbbell Bench Press
|
5x8 reps |
rest: 135s
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Barbell Military Press
|
3x12 reps |
rest: 90s
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Barbell Incline Bench Press
|
3x12 reps |
rest: 90s
|
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Dumbbell Incline Bench Press
|
3x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
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Cable Lateral Raise
|
3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
|
3x20 reps |
rest: 60s
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EZ Bar Tricep Extension
|
3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 60s
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Cable Lateral Raise
|
3x8 reps |
rest: 60s
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Cable Lower Chest Raise
|
6x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Machine Incline Chest Press
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3x8 reps |
rest: 60s
|
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Sit-Up
|
3x8 reps |
rest: 60s
|
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Decline Crunch
|
3x8 reps |
rest: 60s
|
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Machine Fly
|
3x8 reps |
rest: 60s
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Machine Shoulder Press
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
5x5 reps |
rest: 135s
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 90s
|
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Machine Leg Press
|
4x12 reps |
rest: 120s
|
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
|
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Machine Calf Raise
|
3x8 reps |
rest: 60s
|
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Decline Crunch
|
3x8 reps |
rest: 60s
|
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Sit-Up
|
3x8 reps |
rest: 60s
|
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Plank
|
3x8 reps |
rest: 60s
|
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Bench Crunch
|
3x8 reps |
rest: 60s
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Rotational Crunch
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3x8 reps |
rest: 60s
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Hanging Knee Raise
|
3x8 reps |
rest: 60s
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Kettlebell Front Squat
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3x8 reps |
rest: 60s
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Bodyweight Rear Lunge
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
|
Pull-Up
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5x12 reps |
rest: 120s
|
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Barbell Bent-Over Row
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5x5 reps |
rest: 140s
|
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Cable Seated Row
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3x12 reps |
rest: 75s
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Cable Rope Face Pull
|
5x20 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Dumbbell Bicep Curl
|
4x12 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 75s
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Decline Crunch
|
3x8 reps |
rest: 60s
|
Barbell Military Press
|
5x5 reps |
rest: 145s
|
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Barbell Bench Press
|
3x12 reps |
rest: 120s
|
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Barbell Incline Bench Press
|
3x12 reps |
rest: 75s
|
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Dumbbell Bench Press
|
3x8 reps |
rest: 120s
|
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Dumbbell Incline Bench Press
|
3x8 reps |
rest: 120s
|
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Lateral Raise
|
3x8 reps |
rest: 60s
|
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Dumbbell Lateral Raise
|
5x20 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 60s
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Cable Lateral Raise
|
3x8 reps |
rest: 60s
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Cable Incline Fly
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
|
5x20 reps |
rest: 60s
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Leverage Incline Chest Press
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3x8 reps |
rest: 60s
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EZ Bar Tricep Extension
|
3x8 reps |
rest: 75s
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Machine Fly
|
3x8 reps |
rest: 60s
|
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Decline Crunch
|
3x8 reps |
rest: 60s
|
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Crunch
|
3x8 reps |
rest: 60s
|
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Push-Up
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
5x5 reps |
rest: 115s
|
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 120s
|
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Machine Leg Press
|
3x12 reps |
rest: 120s
|
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Machine Leg Curl (Prone)
|
3x12 reps |
rest: 60s
|
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Machine Seated Calf Raise
|
3x8 reps |
rest: 60s
|
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Machine Calf Raise
|
3x12 reps |
rest: 60s
|
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Plank
|
3x8 reps |
rest: 60s
|
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Weight Plate Russian Twist
|
3x8 reps |
rest: 60s
|
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Decline Crunch
|
3x8 reps |
rest: 60s
|