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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
Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 45s
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Cable Seated Row
|
3x8 reps |
rest: 45s
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Cable Rope Face Pull
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5x10 reps |
rest: 60s
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Dumbbell Hammer Curls
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4x8 reps |
rest: 45s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 60s
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Barbell EZ Bar Reverse Grip Curl
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3x8 reps |
rest: 60s
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Barbell Curl
|
3x8 reps |
rest: 60s
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Barbell Standing Military Press
|
3x8 reps |
rest: 60s
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Barbell Bench Press
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2x5 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
|
3x10 reps |
rest: 30s
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Dumbbell Standing Triceps Extension
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
2x5 reps |
rest: 90s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Leg Press
|
3x8 reps |
rest: 60s
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Lying Leg Curls
|
3x10 reps |
rest: 45s
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Standing Calf Raises
|
3x8 reps |
rest: 45s
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Leg Extensions
|
3x8 reps |
rest: 60s
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Hack Squat
|
3x8 reps |
rest: 60s
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Barbell Bent Over Row
|
4x5 reps |
rest: 0s
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Barbell Bent Over Row
|
1x0 reps |
rest: 0s
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Wide Grip Lat Pulldown
|
3x8 reps |
rest: 60s
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Cable Seated Row
|
3x12 reps |
rest: 0s
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Cable Rope Face Pull
|
5x20 reps |
rest: 0s
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Dumbbell Hammer Curls
|
3x12 reps |
rest: 0s
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Dumbbell Bicep Curl
|
3x12 reps |
rest: 0s
|
Barbell Standing Military Press
|
2x5 reps |
rest: 0s
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Barbell Standing Military Press
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1x reps |
rest: 0s
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Barbell Bench Press
|
3x12 reps |
rest: 0s
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Barbell Incline Bench Press
|
3x12 reps |
rest: 0s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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5x20 reps |
rest: 0s
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Cable Rope Overhead Triceps Extension
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3x12 reps |
rest: 0s
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Barbell Squat
|
2x5 reps |
rest: 0s
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Barbell Romanian Deadlift
|
3x12 reps |
rest: 0s
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Leg Press
|
3x12 reps |
rest: 0s
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Lying Leg Curls
|
3x12 reps |
rest: 0s
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Standing Calf Raises
|
3x12 reps |
rest: 0s
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