Program Description
Metallicdpas’ PPL targeted towards beginners, linear progression based. https://thefitness.wiki/reddit-archive/a-linear-progression-based-ppl-program-for-beginners/
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 11, 2025 05:51
- Last EditedApr 23, 2025 05:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
20 Reps
-
6
Single Arm Overhead Tricep Extension3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
20 Reps
-
Day 1
1
Deadlift (Barbell)1 Set
5 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Face Pull5 Sets
20 Reps
-
5
Hammer Curl4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Standing Calf Raise5 Sets
12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Standing Calf Raise5 Sets
12 Reps
-
Day 4
1
Barbell Row5 Sets
5 Reps
-
2
Lat Pulldown2 Sets
1 Set
12 Reps
9 Reps
-
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Face Pull5 Sets
20 Reps
-
5
Hammer Curl4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
20 Reps
-
6
Single Arm Overhead Tricep Extension3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
20 Reps
-