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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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Deadlift210Deadlift102
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BB Row160Cable Row51
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Lat Pulldown12BB Row51
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Cable Row15Bench Press51
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Shrugs55Overhead Press51
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Hammer Curl25Squat51
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DB Curl25Romanian Deadlift51
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Leg Press51
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Lat Pulldown2.50.5
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Bench Press125Leg curls51
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Overhead Press40Hammer Curl51
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Incline DB45-add rates here
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Tricep Pushdown-add rates here
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Overhead Tricep Ext75-add rates here
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Lateral Raise30-add rates here
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-add rates here
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Squat315-add rates here
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Romanian Deadlift225
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Leg Press315
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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 FitFrek:
https://fitfrek.com/metallicadpa-6day-ppl/
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