Have you ever walked into a gym and felt overwhelmed by the sheer number of equipment and workout routines? As a beginner, it can be daunting to navigate the world of fitness and figure out which program will work best for you. This is where a Linear Progression Based PPL program can help.
In this blog post, we’ll introduce you to PPL (push, pull, legs) and explain why it’s an effective workout for beginners.
We’ll also dive into the benefits of linear progression and how to incorporate it into your PPL routine. We’ll provide you with a sample 3-day split routine, a list of exercises, and tips for progression and success.
Ready to learn more about this effective workout program for beginners? Let’s dive in.
What’s a Linear Progression Based PPL Program?
A Linear Progression Based PPL (Push, Pull, Legs) Program is designed to help beginners build strength, muscle, and endurance in a balanced and progressive way.
The program focuses on three main muscle groups: push (chest, shoulders, and triceps), pull (back and biceps), and legs (quads, hamstrings, and calves), and utilizes linear progression, which means gradually increasing weight over time, to continually challenge the muscles and avoid plateaus.
By following a structured PPL routine and incorporating linear progression, beginners can see improvements in their strength, muscle size, and overall fitness level.
This type of program is also great for those who are new to weightlifting and want to learn proper form and technique before advancing to more complex exercises or routines.
Introduction to PPL
PPL stands for push, pull, legs and is a type of workout routine that focuses on training specific muscle groups on different days.
The push day includes exercises that target muscles involved in pushing movements, such as the chest, shoulders, and triceps.
The pull day includes exercises that target muscles involved in pulling movements, such as the back and biceps.
The leg day includes exercises that target muscles in the lower body, such as the glutes, hamstrings, and quads.
PPL is a popular workout routine for beginners because it provides a balanced approach to training and allows for recovery time between workouts.
By training specific muscle groups on different days, you can give those muscles time to rest and recover before training them again.
There are many variations of PPL routines, but the basic idea is the same. The goal is to provide a balanced workout that targets all major muscle groups while allowing for recovery time between workouts. In the next section, we’ll discuss why PPL works well for beginners.
The Benefits of Linear Progression
Linear progression is a method of gradually increasing the weight you lift on each exercise over time. This gradual increase allows your muscles to adapt and grow stronger.
By incorporating linear progression into your PPL routine, you can ensure that you’re making progress and building strength.
There are several benefits to using linear progression in your workouts. First, it allows you to track your progress and see tangible results over time.
Second, it ensures that you’re continually challenging your muscles and preventing plateaus. Finally, it helps you avoid injury by allowing your body to gradually adapt to the increased weight.
To incorporate linear progression into your PPL routine, start by lifting a weight that is challenging but manageable for 8-10 reps.
Each week, increase the weight by a small amount (e.g. 2.5-5 pounds) and continue to do so until you can no longer perform the exercise with proper form.
At that point, take a deload week (reduce the weight and/or volume) and then start again with a slightly lighter weight.
In the next section, we’ll discuss how to incorporate linear progression into your PPL routine.
The 3-Day Split
The 3-day split is a popular PPL routine that involves working out three days a week, with one day dedicated to each of the three main muscle groups: push, pull, and legs. This split allows for ample rest and recovery time between workouts while still providing a balanced workout.
Here’s a sample 3-day split routine:
Day 1: Push
- Barbell bench press
- Dumbbell shoulder press
- Tricep dips
- Cable flyes
- Overhead tricep extensions
Day 2: Pull
- Pull-ups
- Barbell rows
- Seated cable rows
- Bicep curls
- Face pulls
Day 3: Legs
- Squats
- Deadlifts
- Leg press
- Leg curls
- Calf raises
To incorporate linear progression into this routine, start by lifting a weight that is challenging but manageable for 8-10 reps. Each week, increase the weight by a small amount (e.g. 2.5-5 pounds) and continue to do so until you can no longer perform the exercise with proper form.
Remember to take a deload week after reaching your maximum weight, and then start again with a slightly lighter weight.
In the next section, we’ll go over the specific exercises you can include in your PPL routine.
Exercises for PPL
Here are some exercises you can include in your PPL routine, broken down by muscle group:
Push:
- Barbell bench press
- Dumbbell shoulder press
- Cable flyes
- Tricep dips
- Overhead tricep extensions
Pull:
- Pull-ups
- Barbell rows
- Seated cable rows
- Bicep curls
- Face pulls
Legs:
- Squats
- Deadlifts
- Leg press
- Leg curls
- Calf raises
It’s important to note that there are many variations of these exercises, and it’s important to choose ones that work for you and your fitness level. Start with lighter weights and perfect your form before increasing the weight.
In the next section, we’ll provide some tips for progression and success with your PPL routine.
Tips for Progression and Success
- Keep a workout log: Tracking your progress is important to ensure that you’re making gains and not plateauing. Write down your exercises, sets, and reps for each workout, and track your weight increases.
- Use proper form: Proper form is crucial for avoiding injury and getting the most out of your exercises. If you’re unsure about proper form, consider hiring a personal trainer or watching instructional videos.
- Don’t neglect recovery: Rest and recovery are just as important as the workout itself. Make sure to get enough sleep, eat a healthy diet, and take rest days as needed.
- Be patient: Building strength and muscle takes time and consistency. Don’t get discouraged if you don’t see immediate results. Stay committed and trust the process.
- Mix it up: Variety is important for preventing boredom and challenging your muscles in different ways. Consider incorporating new exercises or changing up your routine every few weeks.
By following these tips, you’ll set yourself up for success with your PPL routine. Remember to be patient and consistent, and don’t be afraid to ask for help or seek advice from a fitness professional.
Conclusion
In conclusion, a linear progression based PPL program is a great way for beginners to build strength, muscle, and endurance. By incorporating linear progression into your routine and focusing on the push, pull, and legs muscle groups, you can ensure that you’re getting a balanced workout while continually challenging your muscles and avoiding plateaus.
Remember to start with lighter weights and perfect your form before increasing the weight, and to track your progress with a workout log.
Don’t neglect rest and recovery, and be patient as building strength and muscle takes time and consistency.
By following these tips and staying committed to your PPL routine, you’ll be well on your way to achieving your fitness goals.