Reddit's Linear Progression Based PPL Program for Beginners
All programs that are under this category/athlete (REDDIT) are directly pulled from different sources on reddit!
About the Program
Category: Hypertrophy
- 3x10 - in this case, it reads three sets of ten repetitions
- 2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later)
- SS - this reads as a superset (two exercises performed back to back with no rest in between. SUPER-SET)
- BB - barbell
- DB - dumbbell
Workout Schedule
Pull
- compound
1. Deadlift
- Warm up, 4x5, 1x5+
Tips
- compound
2. Lat Pull Downs
- 3x8-12
Tips
- compound
3. Seated Cable Rows
- 3x8-12
Tips
- isolation
4. Face Pulls
- 5x15-20
- isolation
5. Standing Hammer Curls
- 4x8-12
- isolation
6. Standing Alternating Dumbbell Curl
- 4x8-12
Push
- compound
1. Barbell Bench Press
- Warm up, 4x5, 1x5+
Tips
- compound
2. Standing Barbell Shoulder Press (Overhead Press)
- 3x8-12
Tips
- compound
3. Incline Dumbbell Press
- 3x8-12
- isolation
4. Triceps Pushdown/Extension
- 3x8-12
Tips
- isolation
5. Lateral Raises (Shoulder Flys)
- 3x15-20
- isolation
6. Seated Overhead Dumbbell Extension
- 3x8-12
Tips
- isolation
7. Lateral Raises (Shoulder Flys)
- 3x15-20
Legs
- compound
1. Squat
- Warm up, 2x5, 1x5+
Tips
- compound
2. Romanian deadlift (Stiff Legged Barbell Deadlift)
- 3x8-12
- compound
3. Leg Press
- 3x8-12
- isolation
4. Machine Lying Leg Hamstring Curls
- 3x8-12
- isolation
5. Seated Calf Raise
- 5x8-12
Tips