Workout Routine

Reddit PPL Linear Progression for Beginners

by Istoleapie

Starting TM is 90% of 1RM.

Workouts

Monday Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
65% 1RM
8
60 sec

incline bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead triceps extensions

3 sets

Tuesday Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

chest supported rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
60 sec

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

hammer curl

3 sets

Wednesday Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
60 sec
2
100% 1RM
15
60 sec
3
100% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

leg extension

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
50% 1RM
8
100 sec
3
50% 1RM
8
100 sec

romanian deadlift

3 sets

farmer's carry

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

farmer's carry

1 sets

Thursday Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
65% 1RM
8
60 sec

incline bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead triceps extensions

3 sets

Friday Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

chest supported rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec
3
–
–
25
60 sec

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

hammer curl

3 sets

Saturday Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
60 sec
2
100% 1RM
15
60 sec
3
100% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

leg extension

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
50% 1RM
8
100 sec
3
50% 1RM
8
100 sec

romanian deadlift

3 sets

farmer's carry

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

farmer's carry

1 sets