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STEP 1:
Set 1RM
1R Max
STEP 2:
Set Rounding
Lift
Deadlift
BB Row
Lat Pulldown
Cable Row
Face Pull
Hammer Curl
DB Curl
100
90
80
70
60
50
40
Bench Press
Overhead Press
Incline DB
Tricep Pushdown
Overhead Tricep Ext
Lateral Raise
205
105
95
85
75
65
Squat
Romanian Deadlift
Leg Press
Calf Raise
215
210
345
150
Progression Rate per Session
Lift
Weight Added [1]
Deadlift
10
Cable Row
5
BB Row
5
Bench Press
5
Overhead Press
5
Squat
5
Romanian Deadlift
5
Leg Press
5
Lat Pulldown
5
0
-
Progression Rate [2]
2
1
1
1
1
1
1
1
0.5
add rates here
add rates here
add rates here
add rates here
add rates here
add rates here
add rates here
Rounding
5 [3]
INSTRUCTIONS:
You should only need to adjust:
-Your One Rep Max (1RM) in column B on "INPUTS"
- Your rounding (5 = lbs, 2.5 =kgs)
- Start lifting and write the number of reps you achieve on your last set into the green cells on "ROUTINE", this determines how much weight you'll lift for that
movement next time.
CUSTOMIZATION OPTIONS
- If you want to swap in/out exercises, please do so on the 1RM list and write in an estimated 1RM (use the calculator tab if you'd like). The lift should then appear
in your routine. If you want to enable progression, add it to the progression list too.
-Only the lifts you see in the "Progression" section will automatically progress. This is ok - you don't usually want to progress accessory movements each workouts
anyway. This can be done based on feel. If you want to add a lift to progress automatically, there is space for you to do so.
- After 12 weeks, you can use the 1RM calculator to determine your new 1RM and begin another cycle. You can also do this at any time (e.g. after 4, 6, or 8 weeks)
but the progression of this program is so fast I don't see any significant advantage to frequently recalculating your 1RM
Original PPL post:
On Lift Vault:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
https://liftvault.com/programs/strength/reddit-ppl/
[1] This does not need to be edited. It will automatically populate after choosing a progression rate and a lift.
[2] 2 = 2*5 for lbs or 2*2.5 for kg, so 10 lbs per week or 5kg per week
1 = 5 lbs per week or 2.5kg per week
.5 = 2.5 lbs per week or 1.25kg per week
(will result in 5 lb increase every 2 weeks when the goal number of reps are hit)
[3] 5 = lb
2.5 = kg