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STEP 1:
Set 1RM
1R Max
Lift Progression Rate per Session
Lift Weight Added
Deadlift 174 Deadlift 5
BB Row 90 Cable Row 2.5
Lat Pulldown 76 BB Row 2.5
T-bar row 77 Bench Press 2.5
Face Pull 66 Overhead Press 2.5
Hammer Curl 30 Squat 2.5
DB Curl 25 Romanian Deadlift 2.5
Leg Press 2.5
Lat Pulldown 2.5
Bench Press 80 0
Overhead Press 91 -
Incline DB 90 INSTRUCTIONS: -
Tricep Pushdown 76 You should only need -to adjust:
Dips 110 -Your One Rep Max (1RM) in column- B on "INPUTS"
Lateral Raise 30 - 2.5 =kgs)
- Your rounding (5 = lbs,
-
- Start lifting and write the number of reps you achieve on your last set into the green cells on "ROUTINE", this determines
Squat 55 -
movement next time.
Romanian Deadlift 210
Leg extensions 212 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 y
Calf Raise 161 routine. If you want to enable progression, add it to the progression list too.
in your
-Only the lifts you see in the "Progression" section will automatically progress. This is ok - you don't usually want to progress a
anyway. This can be done based on feel. If you want to add a lift to progress automatically, there is space
- After 12 weeks, you can use the 1RM calculator to determine your new 1RM and begin another cycle. You can also do th
weeks) but the progression of this program is so fast I don't see any significant advantage to frequently reca

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

On Lift Vault: https://liftvault.com/programs/strength/reddit-ppl/
m
STEP 2:
Set Rounding

Progression Rate Rounding 2.5

2
1
1
1
1
1
1
1
0.5

add rates here

add rates here
st: add rates here
on "INPUTS"add rates here
kgs) add rates here
add rates here
n "ROUTINE", this determines how much weight you'll lift for that
add rates here

ONS
1RM (use the calculator tab if you'd like). The lift should then appear
it to the progression list too.
don't usually want to progress accessory movements each workouts
ss automatically, there is space for you to do so.
nother cycle. You can also do this at any time (e.g. after 4, 6, or 8
nt advantage to frequently recalculating your 1RM

_progression_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 5 120 2 120 3
Lat Pulldown 3 8 12 30 30
T-bar row 3 8 12 30 30
Face Pull 5 15 20 20 20
Hammer Curl 4 8 12 10 10
DB Curl 4 Min 8 12 10 10
Tuesday - Push Notes
Last Set Sets Reps Reps
Bench Press AMRAP 5 5 5 55 10 57.5 8
Overhead Press 3 8 12 35 35
Incline DB 3 8 12 35 35
Tricep Pushdown 3 8 12 30 30
Dips 3 8 12 42.5 42.5
Lateral Raise 3 Min15 Max20 7.5 7.5
Wednesday - Legs Notes
Last set Sets Reps Reps
Squat AMRAP 5 5 5 37.5 37.5
Romanian Deadlift 3 8 12 82.5 82.5
Leg extensions 3 8 12 82.5 82.5
Calf Raise 5 8 12 62.5 62.5
Thursday - Rest Min Max
Friday - Pull Notes
Last set Sets Reps Reps
BB Row AMRAP 3 5 5 62.5 62.5
Lat Pulldown 3 8 12 30 30
T-bar row 3 8 12 30 30
Face Pull 5 15 20 20 20
Hammer Curl 4 8 12 10 10
DB Curl 4 8 12 10 10
Min Max
Saturday - Push Notes
Last set Sets Reps Reps
Overhead Press AMRAP 5 5 5 62.5 62.5
Bench Press 3 8 12 30 30
Incline DB 3 8 12 35 35
Tricep Pushdown 3 8 12 30 30
Dips 3 8 12 42.5 42.5
Lateral Raise 3 Min15 Max20 7.5 7.5
Sunday - Legs Notes Sets Reps Reps
 Last set
Squat AMRAP 5 5 5 37.5 37.5
Romanian Deadlift 3 8 12 82.5 82.5
Leg extensions 3 8 12 82.5 82.5
Calf Raise 5 8 12 62.5 62.5
 Week 3 Week 4 Week 5 Week 6 Week 7
Last set Last set Last set Last set Last set
Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count

120 3 120 120 120 120

30 30 30 30 30
30 30 30 30 30
20 20 20 20 20
10 10 10 10 10
10 10 10 10 10

60 60 60 60 60
35 35 35 35 35
35 35 35 35 35
30 30 30 30 30
42.5 42.5 42.5 42.5 42.5
7.5 7.5 7.5 7.5 7.5

37.5 37.5 37.5 37.5 37.5

82.5 82.5 82.5 82.5 82.5
82.5 82.5 82.5 82.5 82.5
62.5 62.5 62.5 62.5 62.5

62.5 62.5 62.5 62.5 62.5

30 30 30 30 30
30 30 30 30 30
20 20 20 20 20
10 10 10 10 10
10 10 10 10 10

62.5 62.5 62.5 62.5 62.5

30 30 30 30 30
35 35 35 35 35
30 30 30 30 30
42.5 42.5 42.5 42.5 42.5
7.5 7.5 7.5 7.5 7.5
37.5 37.5 37.5 37.5 37.5
82.5 82.5 82.5 82.5 82.5
82.5 82.5 82.5 82.5 82.5
62.5 62.5 62.5 62.5 62.5
 Week 8 Week 9 Week 10 Week 11 Week 12
Last set Last set Last set Last set
Weight rep count Weight rep count Weight rep count Weight rep count Weight

120 120 120 120 120

30 30 30 30 30
30 30 30 30 30
20 20 20 20 20
10 10 10 10 10
10 10 10 10 10

60 60 60 60 60
35 35 35 35 35
35 35 35 35 35
30 30 30 30 30
42.5 42.5 42.5 42.5 42.5
7.5 7.5 7.5 7.5 7.5

37.5 37.5 37.5 37.5 37.5

82.5 82.5 82.5 82.5 82.5
82.5 82.5 82.5 82.5 82.5
62.5 62.5 62.5 62.5 62.5

62.5 62.5 62.5 62.5 62.5

30 30 30 30 30
30 30 30 30 30
20 20 20 20 20
10 10 10 10 10
10 10 10 10 10

62.5 62.5 62.5 62.5 62.5

30 30 30 30 30
35 35 35 35 35
30 30 30 30 30
42.5 42.5 42.5 42.5 42.5
7.5 7.5 7.5 7.5 7.5
37.5 37.5 37.5 37.5 37.5
82.5 82.5 82.5 82.5 82.5
82.5 82.5 82.5 82.5 82.5
62.5 62.5 62.5 62.5 62.5
Week 12
Last set
rep count
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 step ups
Defecit deadlift Dips
Pull Ups skull Crushers
Farmers walks
Shrugs
seated rows
Inputs
Weight Lifted (lbs or kg) 40
Reps 10 Must = 1 through 10, lower is more accurate
<-- you should usually round this down to the
Calculated 1RM 54 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 0.747
ake 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%