workout

Reddit PPL

1 downloads

Welcome to the Linear Progression Based PPL Program for Beginners! ๐Ÿ’ช This is a workout routine designed to help you build strength and size through a push, pull, and legs split. The program is based on linear progression, which means adding weight to your exercises every session, allowing for faster progress in the beginning stages of lifting. ๐Ÿ“ˆ

Spitzz GymBy Spitzz Gym
workoutworkout

LEGS

exercise
Full Squat

3 sets x 0-5 reps

exercise
Barbell Romanian Deadlift

3 sets x 8-12 reps

exercise
Sled 45รขย”ยฌรขย–ย‘ Leg Press

3 sets x 8-12 reps

exercise
Lever Lying Leg Curl

3 sets x 8-12 reps

exercise
Lever Standing Calf Raise

3 sets x 8-12 reps

workoutworkout

PUSH B

exercise
Standing Military Press

5 sets x 0-5 reps

exercise
Bench Press

3 sets x 8-12 reps

exercise
Incline Bench Press

3 sets x 8-12 reps

exercise
Triceps Pushdown

3 sets x 8-12 reps

exercise
Lateral Raise

3 sets x 15-20 reps

exercise
Overhead Triceps Extension

3 sets x 8-12 reps

exercise
Lateral Raise

3 sets x 15-20 reps

workoutworkout

PUSH A

exercise
Bench Press

5 sets x 0-5 reps

exercise
Standing Military Press

3 sets x 8-12 reps

exercise
Incline Bench Press

3 sets x 8-12 reps

exercise
Triceps Pushdown

3 sets x 8-12 reps

exercise
Lateral Raise

3 sets x 15-20 reps

exercise
Overhead Triceps Extension

3 sets x 8-12 reps

exercise
Lateral Raise

3 sets x 15-20 reps

workoutworkout

PULL B

exercise
Barbell Bent Over Row

5 sets x 0-5 reps

exercise
Pulldown

3 sets x 8-12 reps

exercise
Cable Straight Back Seated Row

3 sets x 8-12 reps

exercise
Cable Standing Rear Delt Row

5 sets x 15-20 reps

exercise
Hammer Curl

8 sets x 8-12 reps

exercise
Dumbbell Alternate Biceps Curl

8 sets x 8-12 reps

workoutworkout

PULL A

exercise
Deadlift

1 sets x 5 reps

exercise
Pulldown

3 sets x 8-12 reps

exercise
Cable Straight Back Seated Row

3 sets x 8-12 reps

exercise
Cable Standing Rear Delt Row

5 sets x 15-20 reps

exercise
Hammer Curl

8 sets x 8-12 reps

exercise
Dumbbell Alternate Biceps Curl

8 sets x 8-12 reps

More Workouts...