JJosaur's PPL

Plan Details

The JJosaur's PPL routine by JJosaur is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

Adapted from the Reddit Metallicadpa's Beginner PPL to suit my own local gym. A Linear Progressio... Read More

Adapted from the Reddit Metallicadpa's Beginner PPL to suit my own local gym. A Linear Progression based PPL program for beginners, designed by reddit user: Metallicadpa Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts: - Deadlift - Bench press - Squat - Barbell row - Overhead press Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3