ryan's garden

Linear PPL

1 min read

A 6 day muscle split workout for beginners

  • Push - moving things away from your body (think of a bench press)
  • Pull - moving things towards your body (think of a row)
  • Legs - self-explanatory

Routine

Sources: Routine 1, Routine 2

Pull

  • Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternating)
  • 3x8-12 Pulldowns OR Pullups OR chinups
  • 3x8-12 seated cable rows OR chest supported rows
  • 5x15-20 face pulls
  • 4x8-12 hammer curls
  • 4x8-12 dumbbell curls

Push

  • 4x5, 1x5+ bench press/4x5, 1x5+ overhead press
  • 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
  • 3x8-12 incline dumbbell press
  • 3x8-12 triceps pushdowns SS 3x15-20 lateral raises
  • 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

Legs

  • 2x5, 1x5+ squat
  • 3x8-12 Romanian Deadlift
  • 3x8-12 leg press
  • 3x8-12 leg curls
  • 5x8-12 calf raises

Linear progression

Need to add weight to each workout every workout

Per session increases:

  • 2.5kg for upper body lifts (bench press, row, overhead press)
  • 2.5kg/5lbs for squats
  • 5kg for deadlifts

Only doing PPL once is suboptimal

If you can only run PPL once per week then I would recommend something like Greyskull LP, Stronglifts 5x5 or Starting Strength instead for increased frequency

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