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

	A	B	E	F	G	I	J
1	To Save: Log in to Google ---> Select "File" ---> Make a Copy \| Thanks, FitFrek.com
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3		STEP 1: Set 1RM				STEP 2: Set Rounding
4	Lift	1R Max	Progression Rate per Session
5			Lift	Weight Added	Progression Rate	Rounding	5
6	Deadlift	210	Deadlift	10	2
7	BB Row	160	Cable Row	5	1
8	Lat Pulldown	12	BB Row	5	1
9	Cable Row	15	Bench Press	5	1
10	Shrugs	55	Overhead Press	5	1
11	Hammer Curl	25	Squat	5	1
12	DB Curl	25	Romanian Deadlift	5	1
13			Leg Press	5	1
14			Lat Pulldown	2.5	0.5
15	Bench Press	125	Leg curls	5	1
16	Overhead Press	40	Hammer Curl	5	1
17	Incline DB	45		-	add rates here
18	Tricep Pushdown			-	add rates here
19	Overhead Tricep Ext	75		-	add rates here
20	Lateral Raise	30		-	add rates here
21				-	add rates here
22	Squat	315		-	add rates here
23	Romanian Deadlift	225
24	Leg Press	315
25	Calf Raise	150
26	Leg curls	100
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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
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30	Original PPL post:	https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
31	On FitFrek:	https://fitfrek.com/metallicadpa-6day-ppl/
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