Workout Routine

PPL Linear CUSTOM

by scottguitar28

This Push Pull Legs routine was created by the r/fitness community on Reddit and is one of the more popular weight training routines for beginners.

This program was envisioned to be done 6 days a week. It can be run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences.

If you're looking to run it for 3 days a week, it can be done, but due to the frequence of lifts, some other 3-days a week programs like Greyskull LP, Stronglifts 5x5 or Starting Strength might be suitable instead for increased frequency.

More info in the original reddit thread here.

Starting TM is 90% of 1RM.

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
70% TM
8
100 sec
3
75% TM
5
100 sec
4
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

incline bench press

3 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 4.5 kg

Straight Bar Tricep Pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec
3
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

lateral raise

3 sets

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% TM
5
100 sec
4
80% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

deadlift

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 4.5 kg

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 4.5 kg

seated cable row

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
60 sec
2
60% TM
15
60 sec
3
60% TM
15
60 sec
4
60% TM
15
60 sec
5
60% TM
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

cable crossover

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

reverse curl

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

cambered bar curl

4 sets

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

leg curl

3 sets

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
70% TM
8
100 sec
3
75% TM
5
100 sec
4
87% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

overhead press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec
3
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

overhead triceps extensions

3 sets

Pull B

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% TM
5
100 sec
4
80% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec
3
60% TM
15
100 sec
4
60% TM
15
100 sec
5
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 6+ reps, increase TM by 2.5 kg

face pull

5 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

cambered bar curl

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

reverse curl

4 sets

Legs B

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
100 sec
2
70% TM
5
100 sec
3
80% TM
5
100 sec
4
87% TM
5
100 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

leg curl

3 sets