Metallicdpas PPL

A Linear Progression Based PPL Program for Beginners, Metallicdpas PPL is based push/pull/legs program. A 6 day routine. And it can also be run as a 3 day routine. This programme is sourced from a post on reddit as linked below

In his own words:

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To start, a motivational quote:

Errybody wanna be a bodybuilder, but nobody wanna lift this heavy-ass weight.

R. Coleman.

Anyway, there seems to be a bit of a conflict between conventional training wisdom for beginners (3 day a week full body linear progression! SS/SL/Greyskull only!) and what beginners actually wanna do (in the gym every day, biceps and triceps, woo!). What I'm going to write here is an attempt to reconcile these two ideas and produce a sane way for a beginner to train more frequently and give the attention to the glamour muscles that they want, while also progressing in a correct, appropriate manner. To do this, I'm going to borrow wisdom from a few different programs and ideas. My goal is to provide an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations.

First, some nomenclature:

3x10 - in this case, it reads three sets of ten repetitions

2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later)

SS - this reads as superset (two exercises performed back to back with no rest in between. SUPASET)

BB - barbell

DB - dumbbell

WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS?

The main lifts are just the first exercises of the day, and these are always going to be done heavier than the other lifts of that day. The lifts that follow are accessory lifts, designed to build muscle, balance out weakpoints and improve your strength in the main lifts.

BUT I DON'T CARE ABOUT STRENGTH, I JUST WANNA BE JACKED AND TAN

Who doesn't wanna be jacked and tan, I mean honestly? But strength progression is important, especially as a novice, for making you more muscular. Generally speaking, the more you can lift, the bigger you'll be. Progressing your main lifts will also have carryover effects to your other lifts as well: if you can bench press 300lbs, you can sure as hell bet that you're not gonna be incline dumbbell pressing 20lbs. And who do you really think is gonna be bigger: the version of you who can bench 200lbs, or the version of you who can bench 300lbs?

WHAT IS LINEAR PROGRESSION?

Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. Like this. This means that you need to add weight workout to workout, every workout. You can make progress very quickly this way if you're a beginner because your body doesn't need much stimulus to adapt. As you get more advanced, you need more stimulus and more time to adapt. See this handy graph from Starting Strength to get a better understanding of what I mean.

WHAT IS PPL?

PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). This will (typically) have you doing 3 workouts, 2 times per week.

Push - this can just be thought of as moving things away from your body (think of a bench press)

Pull - this can be thought of as moving things towards your body (think of a row)

Legs - I'm not going to bother with an explanation here

WHY DO I NEED TO PROGRESS LIKE THIS?

Because of progressive overload. Without this, you won't make any adaptations (strength gains or size gains).

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Metallicdpas Reddit Post: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Special Thanks to Icons8 for the icon: https://icons8.com/illustrations/illustration/cherry-53