Metallicadpa v3.04 - Beginner PPL Template (1RM inputs + Progression)

	A	B	C	E	F	G	I	J
1	To Save: Log in to Google --> Select "File" --> Make a Copy \| Thanks, FitFrek.com
2
3		STEP 1: Set 1RM					STEP 2: Set Rounding
4	Lift	1R Max		Progression Rate per Session
5				Lift	Weight Added	Progression Rate	Rounding	2.5
6	Deadlift	100		Deadlift	5	2
7	BB Row	25		BB Row	2.5	1
8	Lat Pulldown	30		Lat Pulldown	2.5	1
9	Cable Row	22		Cable Row	2.5	1
10	BB Row	28		DB Curl	2.5	1
11	DB Curl	10		Overhead Press	2.5	1
12	Hammer Curl	0		Lateral Raise	2.5	1
13				Overhead Tricep Ext	2.5	1
14				Tricep Pushdown	2.5	0.5
15	Shoulder Press	26	135	Dips	2.5	1
16	Lateral Raise	8		Squat	5	1
17	Reverse db curl	14		Leg Press	-	add rates here
18	Tricep Pushdown	18		Glute bridges	-	add rates here
19	Dips	27.5		Romanian Deadlift	-	add rates here
20	Bench Press	115			-	add rates here
21					-	add rates here
22	Squat	65			-	add rates here
23	Leg Press	125
24	Glute bridges	75
25	Romanian Deadlift	150
26	Leg extensions	17
27
28	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
29
30	Original PPL post:	https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
31	On Lift Vault:	https://liftvault.com/programs/strength/reddit-ppl/
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100