Reddit Metallicadpa's Beginner PPL (modified)
General
Beginner
Barbell
Plan Details
The Reddit Metallicadpa's Beginner PPL (modified) routine by JohnPecher is a 7 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. 80 min
9 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Day 2
Push - Day 1
Est. 78 min
7 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 3
Legs - Day 1
Est. 52 min
5 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Day 4
Pull - Day 2
Est. 55 min
6 exercises
Barbell Bent-Over Row
8 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 5
Push - Day 2
Est. 55 min
7 exercises
Barbell Shoulder Press
7 Sets x 5 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 6
Legs - Day 2
Est. 54 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Day 7
Abs
Est. 54 min
9 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 5 Reps
Leg Raise
3 Sets x 15 Reps
Side Bridge
3 Sets
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
