Mixed Home/bw version of Metallicadpa's Beginner PPL
Bulking
Beginner
Barbell
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.
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
Routine detail
Day 1
Pull - Day 1
Est. 82 min
14 exercises
Pull-Up
4 Sets x 12 Reps
inverted row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
chin up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Push - Day 1
Est. 74 min
13 exercises
Push-Up
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
landmine chest press single arm
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
triceps extension
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 3
Legs - Day 1
Est. 60 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
pistol squats
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
glute Ham raises
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 4
Pull - Day 2
Est. 84 min
14 exercises
Pull-Up
4 Sets x 12 Reps
inverted row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
chin up
3 Sets x 8 Reps
hanging knee raise
3 Sets x 8 Reps
Day 5
Push - Day 2
Est. 82 min
13 exercises
band push-up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
landmine chest press single arm
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
triceps extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 6
Legs - Day 2
Est. 61 min
10 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
pistol squats
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
glute Ham raises
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Bulgarian split squat
5 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
