PPL gkane
General
Beginner
None
Plan Details
The PPL gkane routine by mynameisnotkane is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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. 0 min
1 exercise
Barbell Deadlift
3 Sets x 10 Reps
Day 2
Push - Day 1
Est. 0 min
0 exercises
This day is empty
Day 3
Legs - Day 1
Est. 0 min
0 exercises
This day is empty
Day 5
Pull - Day 2
Est. 0 min
0 exercises
This day is empty
Day 6
Push - Day 2
Est. 0 min
0 exercises
This day is empty
Day 7
Legs - Day 2
Est. 0 min
0 exercises
This day is empty
