The Reddit Metallicadpa's Beginner PPL edited routine by MahmoudMOmar is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
A Linear Progression Based PPL Program for Beginners
Designed by Reddit User: Metallicadpa
Red...
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
Day 1
Day 2
Day 3
Day 5
Day 6
Day 7
Pull - Day 1
Est time: 0 min
0 exercises
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