Mixed Home/bw version of Metallicadpa's Beginner PPL

Plan Details

The Mixed Home/bw version of Metallicadpa's Beginner PPL routine by FabTaborda is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

My version with more bodyweight exercises and resistance bands of: "A Linear Progression Based PPL P... Read More

My version with more bodyweight exercises and resistance bands of: "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