Reddit Metallicadpa's Beginner PPL*

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Pull - Day 1 6 exercises, 30 mins

Barbell Deadlift	1x reps	rest: 0s
Pull-Up	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Hammer Curl	4x12 reps	rest: 0s
Dumbbell Bicep Curl	4x12 reps	rest: 0s

Push - Day 1 8 exercises, 34 mins

Barbell Bench Press	2x5 reps	rest: 0s
Barbell Bench Press	1x reps	rest: 0s
Barbell Military Press	3x12 reps	rest: 0s
Barbell Incline Bench Press	3x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s

Legs - Day 1 6 exercises, 21 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x12 reps	rest: 0s
Machine Leg Press	3x12 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Machine Calf Raise	3x12 reps	rest: 0s

Pull - Day 2 7 exercises, 31 mins

Barbell Bent-Over Row	2x5 reps	rest: 0s
Barbell Bent-Over Row	3x reps	rest: 0s
Pull-Up	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	5x20 reps	rest: 0s
Dumbbell Hammer Curl	3x12 reps	rest: 0s
Dumbbell Bicep Curl	3x12 reps	rest: 0s

Push - Day 2 8 exercises, 41 mins

Barbell Military Press	2x5 reps	rest: 0s
Barbell Military Press	1x reps	rest: 0s
Barbell Bench Press	3x12 reps	rest: 0s
Barbell Incline Bench Press	3x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s

Legs - Day 2 6 exercises, 21 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x12 reps	rest: 0s
Machine Leg Press	3x12 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Machine Calf Raise	3x12 reps	rest: 0s