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To Save: Log in to Google --> Select "File" --> Make a Copy | Thanks, FitFrek.com
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STEP 1:
Set 1RM
STEP 2:
Set Rounding
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Lift1R Max
Progression Rate per Session
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LiftWeight Added
Progression Rate
Rounding5
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Deadlift100Deadlift102
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BB Row90Cable Row51
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Lat Pulldown80BB Row51
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Cable Row70Bench Press51
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Face Pull60Overhead Press51
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Hammer Curl50Squat51
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DB Curl40Romanian Deadlift51
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Leg Press51
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Lat Pulldown2.50.5
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Bench Press205Leg curls51
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Overhead Press105Hammer Curl51
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Incline DB95-
add rates here
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Tricep Pushdown85-
add rates here
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Overhead Tricep Ext75-
add rates here
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Lateral Raise65-
add rates here
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-
add rates here
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Squat215-
add rates here
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Romanian Deadlift210
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Leg Press345
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Calf Raise150
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Leg curls100
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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
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Original PPL post:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
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On Lift Vault:
https://liftvault.com/programs/strength/reddit-ppl/
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