Well it seems fitting to start this series with a layout of what my actual workout is, and then in future episodes I can go into a bit more depth with them.
My workout is a 6 day a week, linear progression routine commonly known as “PPL” which is of course abbreviated and stands for “Push, Pull, Legs”. What this means is each day is different and then the sequence is rotated, one example is:
Sunday: Rest Day
There are other ways you can work the sequence out like PPLRPPL for example, it’s really just finding one that works for you.
What do you mean PPL?
Well as you already know it means Push, Pull and Legs, so it breaks down into three workouts two times per week.
- Push – Moving things away from your body (think of bench press)
- Pull – Moving things towards your body (think of a row)
- Legs – No need for explanation on this one
What do you mean Linear Progression?
What I mean by linear progression is that if I was to chart my weights over a course of time the line would be straight (see below)
As you can see from the chart above over time the weight increases. This is what is known as “Progressive Overload” (Add weight every session). It is considered as a “Beginner” routine as when you begin lifting weights. In the world of lifting you are defined as a beginner for as long as you can make progress workout to workout. Once this starts to stall out and your body takes longer to recover you become an intermediate lifter and have to look at weekly progression instead.
Deadlifts 1×5+/Barbell rows 4×5, 1×5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3×8-12 Pulldowns OR Pullups OR chinups
3×8-12 seated cable rows OR chest supported rows
5×15-20 face pulls
4×8-12 hammer curls
4×8-12 dumbbell curls
4×5, 1×5+ bench press/4×5, 1×5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3×8-12 overhead press/3×8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3×8-12 incline dumbbell press
3×8-12 triceps pushdowns SS 3×15-20 lateral raises
3×8-12 overhead triceps extensions SS 3×15-20 lateral raises
2×5, 1×5+ squat
3×8-12 Romanian Deadlift
3×8-12 leg press
3×8-12 leg curls
5×8-12 calf raises
And then all of this is rotated again for the following days in the week. As you can see there quite a lot of volume and there is one thing missing that I need to add in the future, AB WORK!!! However i’ll wait until I’m settled with the current PPL before I start adding more to it.
All of my source info comes from a brilliant post on reddit which really goes into depth about this routine. You can find the post by clicking here