Workout Routine

Free

Reddit PPL Linear Progression for Beginners

by Istoleapie

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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

Monday Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
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 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

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

bench press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
65% 1RM
16 lbs
8
60 sec
3
65% 1RM
16 lbs
8
60 sec

incline bench press

3×8

overhead triceps extensions

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

overhead triceps extensions

3×12

Tuesday Pull

pullup

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

pullup

3×8

chest supported rows

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

chest supported rows

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
60 sec

face pull

3×25

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

hammer curl

3×16

Wednesday Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
60 sec
2
100% 1RM
45 lbs
15
60 sec
3
100% 1RM
45 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

leg extension

3×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
50% 1RM
75 lbs
8
100 sec

romanian deadlift

3×8

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
2 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

farmer's carry

1×2+

Thursday Push

overhead press

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

overhead press

3×5+

bench press

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

bench press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
65% 1RM
16 lbs
8
60 sec
3
65% 1RM
16 lbs
8
60 sec

incline bench press

3×8

overhead triceps extensions

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

overhead triceps extensions

3×12

Friday Pull

pullup

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

pullup

3×8

chest supported rows

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

chest supported rows

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec
3
–
–
25
60 sec

face pull

3×25

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

hammer curl

3×16

Saturday Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
60 sec
2
100% 1RM
45 lbs
15
60 sec
3
100% 1RM
45 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

leg extension

3×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
50% 1RM
75 lbs
8
100 sec

romanian deadlift

3×8

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
2 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

farmer's carry

1×2+