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STEP 1:
Set 1RM
1R Max
Lift Progression Rate per Session
Lift Weight Added
Deadlift 100 Deadlift 10
BB Row 90 Cable Row 5
Lat Pulldown 80 BB Row 5
Cable Row 70 Bench Press 5
Face Pull 60 Overhead Press 5
Hammer Curl 50 Squat 5
DB Curl 40 Romanian Deadlift 5
Leg Press 5
Lat Pulldown 5
Bench Press 205 0
Overhead Press 105 -
Incline DB 95 -
Tricep Pushdown 85 -
Overhead Tricep Ext 75 -
Lateral Raise 65 -
-
Squat 215 -
Romanian Deadlift 210
Leg Press 345
Calf Raise 150

- After 12 weeks, you can use the 1RM calculator to determine your new 1RM and begin another cycle. You can also do this
the progression of this program is so fast I don't see any significant advantage to frequently recalc

Original PPL post: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_prog

On Lift Vault: https://liftvault.com/programs/strength/reddit-ppl/
 2 = 2*5 for lbs or
2*2.5 for kg, so
10 lbs per week
or 5kg per week

This does not 1 = 5 lbs per

need to be week or 2.5kg
edited. It will per week
automatically 5 = lb
populate after .5 = 2.5 lbsSTEP
per 2: 2.5 = kg
choosing a Set Rounding
week or 1.25kg
progression rate per week
and a lift. Rate
Progression (will result in 5 lb
Rounding 5
increase every 2
2 weeks when the
1 goal number of
1 reps are hit)
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

cycle. You can also do this at any time (e.g. after 4, 6, or 8 weeks) but
ntage to frequently recalculating your 1RM

ogression_based_ppl_program_for/
Note: Do core work at least 4x a week, day doesn't matter much.

Week 1 Week 2
Min Max Last set rep Last set rep
Monday - Pull Notes Sets Reps Reps Weight count Weight count
Last Set
Deadlift AMRAP 1 5 5 65 65
Lat Pulldown 3 8 12 30 30
Cable Row 3 8 12 25 25
Face Pull 5 15 20 15 15
Hammer Curl 4 8 12 20 20
DB Curl 4 Min 8 12 15 15
Tuesday - Push Notes
Last Set Sets Reps Reps
Bench Press AMRAP 5 5 5 140 140
Overhead Press 3 8 12 40 40
Incline DB 3 8 12 35 35
Tricep Pushdown 3 8 12 30 30
Overhead Tricep Ext 3 8 12 30 30
Lateral Raise 3 Min 15 Max20 20 20
Wednesday - Legs Notes
Last set Sets Reps Reps
Squat AMRAP 5 5 5 145 145
Romanian Deadlift 3 8 12 80 80
Leg Press 3 8 12 135 135
Calf Raise 5 8 12 60 60
Thursday - Rest Min Max
Friday - Pull Notes
Last set Sets Reps Reps
BB Row AMRAP 3 5 5 60 60
Lat Pulldown 3 8 12 30 30
Cable Row 3 8 12 25 25
Face Pull 5 15 20 15 15
Hammer Curl 4 8 12 20 20
DB Curl 4 8 12 15 15
Min Max
Saturday - Push Notes
Last set Sets Reps Reps
Overhead Press AMRAP 5 5 5 70 70
Bench Press 3 8 12 80 80
Incline DB 3 8 12 35 35
Tricep Pushdown 3 8 12 30 30
Overhead Tricep Ext 3 8 12 30 30
Lateral Raise 3 Min 15 Max20 20 20
Sunday - Legs Notes Sets Reps Reps
 Last set
Squat AMRAP 5 5 5 145 145
Romanian Deadlift 3 8 12 80 80
Leg Press 3 8 12 135 135
Calf Raise 5 8 12 60 60
 Week 3 Week 4 Week 5 Week 6 Week 7
Last set Last set Last set Last set
Weight rep count Weight rep count Weight rep count Weight rep count Weight

65 65 65 65 65
30 30 30 30 30
25 25 25 25 25
15 15 15 15 15
20 20 20 20 20
15 15 15 15 15

140 140 140 140 140

40 40 40 40 40
35 35 35 35 35
30 30 30 30 30
30 30 30 30 30
20 20 20 20 20

145 145 145 145 145

80 80 80 80 80
135 135 135 135 135
60 60 60 60 60

60 60 60 60 60
30 30 30 30 30
25 25 25 25 25
15 15 15 15 15
20 20 20 20 20
15 15 15 15 15

70 70 70 70 70
80 80 80 80 80
35 35 35 35 35
30 30 30 30 30
30 30 30 30 30
20 20 20 20 20
145 145 145 145 145
80 80 80 80 80
135 135 135 135 135
60 60 60 60 60
Week 7 Week 8 Week 9 Week 10 Week 11
Last set Last set Last set Last set Last set
rep count Weight rep count Weight rep count Weight rep count Weight rep count

65 65 65 65
30 30 30 30
25 25 25 25
15 15 15 15
20 20 20 20
15 15 15 15

140 140 140 140

40 40 40 40
35 35 35 35
30 30 30 30
30 30 30 30
20 20 20 20

145 145 145 145

80 80 80 80
135 135 135 135
60 60 60 60

60 60 60 60
30 30 30 30
25 25 25 25
15 15 15 15
20 20 20 20
15 15 15 15

70 70 70 70
80 80 80 80
35 35 35 35
30 30 30 30
30 30 30 30
20 20 20 20
145 145 145 145
80 80 80 80
135 135 135 135
60 60 60 60
 Week 12
Last set
Weight rep count

65
30
25
15
20
15

140
40
35
30
30
20

145
80
135
60

60
30
25
15
20
15

70
80
35
30
30
20
145
80
135
60
Pull Day Push Day Leg Day
Deadlift Bench Press Squat
Lat Pulldown Overhead Press Romanian Deadlift
Cable Row Incline DB Leg Press
Face Pull Tricep Pushdown Calf Raise
Hammer Curl Overhead Tricep Ext Leg extensions
DB Curl Lateral Raise Hamstring curls
BB Row Incline Bench Press Glute bridges
T-bar row Push Press Lunges
Good mornings Arnold press
Defecit deadlift Dips
Pull Ups
Farmers walks
Shrugs
Inputs
Weight Lifted (lbs or kg) 150
Reps 5 Must = 1 through 10, lower is more accurate
<-- you should usually round this down to the
Calculated 1RM 174 nearest 5 (for lb) or 2.5 (for kg)
Important: Do Not Edit These Values Unless You Want to Make Your Own Rep % Curve
Sourced from ExRx
Reps Brzycki Baechle dos Remedios
1 100 100 100
2 95 95 92
3 90 93 90
4 88 90 87
5 86 87 85
6 83 85 82
7 80 83
8 78 80 75
9 76 77
10 72 74 78
12 69 72 75

Multiplier 0.86
Your Own Rep % Curve

Average
100
94
91
88
86
83
82
78
77
75
72
These are intentionally a little low since the intensity increases so quickly on this
program. Be patient.

Rep Count "True" % Training %

1 100% 80%
2 95% 76%
3 93% 74%
4 90% 72%
5 87% 70%
6 85% 68%
7 83% 66%
8 80% 64%
9 77% 62%
10 75% 60%
11 70% 56%
12 50% 40%
20 40% 32%