Workout Routine

Reddit PPL Linear Progression for Beginners

by Gcash

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

Pull

barbell row

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

barbell row

3 sets

Lateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lateral Pull Down

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

wrist curl

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

shrug

3 sets

Overhand pull up

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

Overhand pull up

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 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
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 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
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

incline 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

incline bench press

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

Dips

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

Dips

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 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
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

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

squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

calf raise

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

leg extension

3 sets

romanian deadlift

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

romanian deadlift

3 sets