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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
Pull-Up
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4x12 reps |
rest: 0s
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4x8 reps |
rest: 60s
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Barbell Deadlift
|
4x0 reps |
rest: 60s
|
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Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
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Barbell Curl
|
3x8 reps |
rest: 0s
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Barbell Shrug
|
3x8 reps |
rest: 60s
|
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Dumbbell Hammer Curl
|
4x12 reps |
rest: 60s
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Pull-Up
|
3x8 reps |
rest: 0s
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Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
|
3x8 reps |
rest: 60s
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Cable Seated Row
|
3x8 reps |
rest: 60s
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3x8 reps |
rest: 0s
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Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
Push-Up
|
3x5 reps |
rest: 60s
|
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Barbell Bench Press
|
4x5 reps |
rest: 60s
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Barbell Military Press
|
4x5 reps |
rest: 60s
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3x5 reps |
rest: 60s
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Dip
|
3x5 reps |
rest: 0s
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Dumbbell Lateral Raise
|
3x5 reps |
rest: 60s
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3x5 reps |
rest: 0s
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Dumbbell Lateral Raise
|
3x5 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
|
3x8 reps |
rest: 60s
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Barbell Ab Rollout
|
3x8 reps |
rest: 60s
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Cable Side Bend
|
3x8 reps |
rest: 60s
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Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
4x5 reps |
rest: 60s
|
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Barbell Glute Bridge
|
4x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Front Squat
|
3x8 reps |
rest: 60s
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Machine Calf Raise
|
5x12 reps |
rest: 30s
|
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Barbell Ab Rollout
|
3x8 reps |
rest: 0s
|
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Leg Raise
|
3x8 reps |
rest: 60s
|
Pull-Up
|
4x12 reps |
rest: 0s
|
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4x8 reps |
rest: 60s
|
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Barbell Bent-Over Row
|
4x5 reps |
rest: 60s
|
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Barbell Deadlift
|
3x8 reps |
rest: 60s
|
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Dumbbell Bicep Curl
|
4x12 reps |
rest: 0s
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Barbell Shrug
|
4x8 reps |
rest: 60s
|
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Dumbbell Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 0s
|
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Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
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Cable Rope Face Pull
|
3x8 reps |
rest: 0s
|
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
|
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Cable Seated Row
|
3x8 reps |
rest: 60s
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 60s
|
3x8 reps |
rest: 60s
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Barbell Bench Press
|
4x12 reps |
rest: 60s
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Barbell Military Press
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4x5 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 0s
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Dumbbell Lateral Raise
|
3x20 reps |
rest: 60s
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3x8 reps |
rest: 0s
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Dumbbell Lateral Raise
|
3x20 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
|
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Cable Rope Overhead Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Side Bend
|
3x8 reps |
rest: 0s
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||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
4x5 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 0s
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 45s
|
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3x8 reps |
rest: 60s
|
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Barbell Front Squat
|
3x8 reps |
rest: 60s
|
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Machine Calf Raise
|
5x12 reps |
rest: 0s
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5x8 reps |
rest: 60s
|
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Barbell Ab Rollout
|
3x8 reps |
rest: 0s
|
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Leg Raise
|
3x8 reps |
rest: 60s
|