Metallicdpas PPL (Reddit)

Metallicdpas’ PPL targeted towards beginners, linear progression based. 

https://thefitness.wiki/reddit-archive/a-linear-progression-based-ppl-program-for-beginners/

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

Push Day A

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Hammer Curl

Bicep Curl (Dumbbell)

Pull Day: A

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Standing Calf Raise

Leg day

Barbell Row

Pull Day: B

Push Day B

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