Workout Routine

Free

PPL Linear CUSTOM

by scottguitar28

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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.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
70% TM
8
100 sec
3
75% TM
5
100 sec
4
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

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

bench press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
80% TM
110 lbs
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
100 sec
2
70% TM
16 lbs
10
100 sec
3
80% TM
18 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

incline bench press

3 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
80% TM
32 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Straight Bar Tricep Pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
14 lbs
15
100 sec
2
60% TM
14 lbs
15
100 sec
3
60% TM
14 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

lateral raise

3×15+

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec
4
80% TM
110 lbs
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

deadlift

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
80% TM
32 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

seated cable row

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
15
60 sec
2
60% TM
24 lbs
15
60 sec
3
60% TM
24 lbs
15
60 sec
4
60% TM
24 lbs
15
60 sec
5
60% TM
24 lbs
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

cable crossover

5×15+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

reverse curl

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

cambered bar curl

4 sets

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

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

squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

romanian deadlift

3×8+

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
8
100 sec
2
65% TM
65 lbs
8
100 sec
3
65% TM
65 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 10 lbs

leg press

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
70% TM
28 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

leg curl

3×8+

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
70% TM
95 lbs
8
100 sec
3
75% TM
100 lbs
5
100 sec
4
87% TM
115 lbs
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

overhead press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
70% TM
95 lbs
12
100 sec
3
70% TM
95 lbs
12
100 sec

bench press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
100 sec
2
70% TM
16 lbs
10
100 sec
3
80% TM
18 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
14 lbs
15
100 sec
2
60% TM
14 lbs
15
100 sec
3
60% TM
14 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

lateral raise

3×15+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
100 sec
2
70% TM
16 lbs
10
100 sec
3
80% TM
18 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

overhead triceps extensions

3 sets

Pull B

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec
4
80% TM
110 lbs
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

barbell row

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
80% TM
32 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
80% TM
32 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
15
100 sec
2
60% TM
24 lbs
15
100 sec
3
60% TM
24 lbs
15
100 sec
4
60% TM
24 lbs
15
100 sec
5
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 6+ reps, increase TM by 5 lbs

face pull

5×15+

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

cambered bar curl

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

reverse curl

4 sets

Legs B

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
8
100 sec
2
70% TM
95 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
87% TM
115 lbs
5
100 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
65% TM
90 lbs
12
100 sec
3
65% TM
90 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
5
100 sec
2
65% TM
65 lbs
5
100 sec
3
65% TM
65 lbs
5
100 sec

leg press

3×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec

leg curl

3×12