Workout Routine

Free

Reddit PPL Linear Progression for Beginners

by km08

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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

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

barbell row

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

close grip lat pulldown

3×12

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

lat pulldown

3×8+

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

seated cable row

3×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

rear delt fly

3×12+

hammer curl

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

hammer curl

3×8+

curl

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

curl

3×8+

Cable Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable Bicep curl

3×12

Revese Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Revese Bicep curl

2×12

t-bar row

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

t-bar row

3×8

shrug

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

shrug

2×5

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Abs

2×20

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Hyperextensions

2×12

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

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

bench press

3×12+

incline bench press

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

incline bench press

3×8

seated shoulder press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

seated shoulder press Machine

3×12+

triceps pushdowns

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

triceps pushdowns

3×8+

side lateral raise

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

side lateral raise

3×15+

Chest press

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

Chest press

3×8

Seated dips

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

Seated dips

2×5

seated shoulder press

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

seated shoulder press

3×8

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

front raise

2×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

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

squat

3×12

leg press

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

leg press

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8
100 sec

leg extension

3×8

leg curl

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

leg curl

3×8

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

5×8

Push 2

overhead triceps extensions

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

overhead triceps extensions

3×15

Upper

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
95% 1RM
43 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

close grip lat pulldown

3×12+

Chest press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Chest press

2×12+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
15
100 sec
2
100% 1RM
110 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

t-bar row

2×15+

Cable Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
41 lbs
12
100 sec
2
95% 1RM
43 lbs
12
100 sec
3
100% 1RM
45 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Cable Bicep curl

3×12+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec

cable lateral raise

2×12

Seated dips

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
15
100 sec
2
95% 1RM
43 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Seated dips

2×15+