Reddit PPL

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Contributed by: Francis Li

Save Routine

Push Day 1

• Bench Press - Barbell
  5 sets × 5 reps, 2m rest
• Overhead Press - Barbell
  3 sets × 8 reps, 1m rest
• Incline Bench Press - Dumbbell
  3 sets × 8 reps, 1m rest
• Pushdown - Cable
  3 sets × 8 reps, 1m rest
• Overhead Triceps Extension - Cable
  3 sets × 8 reps, 1m rest
• Lateral Raise - Dumbbell
  3 sets × 15 reps, 1m rest

Pull Day 2

• Deadlift - Barbell
  1 sets × 5 reps, 2m rest
• Pulldown - Cable
  3 sets × 8 reps, 1m rest
• Seated Row - Cable
  3 sets × 8 reps, 1m rest
• Face Pull - Cable
  5 sets × 15 reps, 1m rest
• Hammer Curl - Dumbbell
  4 sets × 8 reps, 1m rest
• Curl - Dumbbell
  4 sets × 8 reps, 1m rest

Legs Day 3 and 6

• Squat - Barbell
  3 sets × 5 reps, 2m rest
• Romanian Deadlift - Barbell
  3 sets × 8 reps, 1m rest
• Seated Leg Press - Lever
  3 sets × 8 reps, 1m rest
• Leg Extension - Lever
  3 sets × 8 reps, 1m rest
• Seated Leg Curl - Lever
  3 sets × 8 reps, 1m rest
• Standing Calf Raise - Lever
  5 sets × 8 reps, 1m rest

Push Day 4

• Overhead Press - Barbell
  5 sets × 5 reps, 2m rest
• Bench Press - Barbell
  3 sets × 8 reps, 1m rest
• Incline Bench Press - Dumbbell
  3 sets × 8 reps, 1m rest
• Pushdown - Cable
  3 sets × 8 reps, 1m rest
• Overhead Triceps Extension - Dumbbell
  3 sets × 8 reps, 1m rest
• Lateral Raise - Dumbbell
  3 sets × 15 reps, 1m rest

Pull Day 5

• Bent-over Row - Barbell
  5 sets × 5 reps, 2m rest
• Pulldown - Cable
  3 sets × 8 reps, 1m rest
• Seated Row - Cable
  3 sets × 8 reps, 1m rest
• Face Pull - Cable
  5 sets × 15 reps, 1m rest
• Hammer Curl - Dumbbell
  4 sets × 8 reps, 1m rest
• Curl - Dumbbell
  4 sets × 8 reps, 1m rest