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
Alternate, so if you did deadlifts on Monday, you would do Barbell rows on Thursday, and so on! - isolation
4. Face Pulls
- 5x15-20
- isolation
- 4x8-12
- isolation
- 4x8-12
Push
- compound
- Warm up, 4x5, 1x5+
Tips
Alternate in the same fashion as the rows and deadlifts! Warm up with lighter weight! - 3x8-12
Tips
Do the opposite movement: if you bench pressed first, overhead press here- compound
- 3x8-12
- isolation
- 3x8-12
Tips
SS (Super-Set) with lateral raises, exercise number 5. - isolation
- 3x15-20
- isolation
- 3x8-12
Tips
SS (Super-Set) with lateral raises, exercise number 7 - isolation
- 3x15-20
Legs
- 3x8-12
- compound
3. Leg Press
- 3x8-12
- isolation
- 3x8-12