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{"exportedProgram":{"customExercises":{"zzmdtawq":{"name":"Standing leg curl","types":["pull","legs","lower"],"id":"zzmdtawq","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Gastrocnemius","Sartorius","Gluteus Maximus"],"targetMuscles":["Hamstrings"],"bodyParts":[],"sortedEquipment":[]}},"cfwbjdqz":{"name":"Suitcase Carry","types":["core","upper","lower"],"id":"cfwbjdqz","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Rectus Abdominis","Erector Spinae","Trapezius Upper Fibers","Wrist Flexors","Brachioradialis","Gluteus Medius","Deltoid Lateral"],"targetMuscles":["Obliques"],"bodyParts":[],"sortedEquipment":[]}},"sxriqjik":{"name":"Standing leg extension, cable","types":["push","legs","lower"],"id":"sxriqjik","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Tensor Fasciae Latae","Sartorius","Rectus Abdominis"],"targetMuscles":["Quadriceps"],"bodyParts":[],"sortedEquipment":[]}},"mipnldvv":{"name":"Farmer's Carry","types":["core","upper","lower"],"id":"mipnldvv","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Obliques","Gluteus Maximus","Gluteus Medius","Quadriceps","Gastrocnemius","Soleus","Deltoid Lateral","Trapezius Middle Fibers"],"targetMuscles":["Trapezius Upper Fibers","Wrist Flexors","Brachioradialis","Rectus Abdominis","Erector Spinae"],"bodyParts":[],"sortedEquipment":[]}},"lytdwypt":{"name":"Pallof Press","types":["core","upper"],"id":"lytdwypt","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Rectus Abdominis","Erector Spinae"],"targetMuscles":["Obliques"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"My PPL","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Monday - Pull (Deadlift)","exerciseText":"// Conventional. Brace hard, push the floor away. Reset between reps — no touch-and-go.\nDeadlift / 1x5 / 280lb / progress: lp(10lb, 1, 0, 10%)\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 50lb / warmup: none / progress: dp(2.5lb, 15, 18)\n// Full ROM — chest to the bar, control the negative. Squeeze shoulder blades together at the bottom.\nLat Pulldown / 3x10 / 160lb / warmup: none / progress: dp(5lb, 8, 12)\n// Drive elbows back, squeeze at full contraction. Keep chest against the pad.\nSeated Row / 3x10 / 160lb / warmup: none / progress: dp(5lb, 8, 12)\n// Pull to the forehead, not the chin. Separate the rope at the top and hold for 1 second.\nFace Pull, Cable / 3x16 / 67.5lb / warmup: none / progress: dp(2.5lb, 15, 17)\n// Neutral grip, no swinging. Squeeze at the top, slow 2-second negative.\nHammer Curl / 4x11 / 30lb / warmup: none / progress: dp(5lb, 8, 12)\n// 80lb per hand. Walk tall, shoulders packed, brace against the forward pull.\nFarmer's Carry / 1x40 / 160lb / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n reps[1:*:*:*] += 4\n reps[2:*:*:*] += 4\n reps[3:*:*:*] += 4\n }\n~}"},{"name":"Tuesday - Push (Bench)","exerciseText":"// **Rack: hole 9. Safety bar.** Arch, retract scaps, feet planted. Touch chest, pause briefly, press. Last set is AMRAP.\nBench Press / 4x5, 1x5+ / 166.5lb / progress: lp(5lb, 1, 0, 10%)\n// **Safety bar.** Lighter volume work. Strict press — no leg drive. Brace core throughout.\nacc: Overhead Press / 3x10 / 95lb / warmup: none / progress: dp(5lb, 8, 12)\n// **Bench: second hole.** 30-45 degree incline. Touch upper chest, full lockout. Control the dumbbells on the way down.\nIncline Bench Press, Dumbbell / 3x12 / 45lb / warmup: none / progress: dp(5lb, 8, 12)\n// Overhead dumbbell. Keep upper arms vertical — only the forearms move.\nTriceps Extension / 3x9 / 50lb / warmup: none / progress: dp(5lb, 8, 12)\n// Elbows pinned to sides. Full extension at the bottom, squeeze the contraction at the top.\nTriceps Pushdown / 3x9 / 72.5lb / warmup: none / progress: dp(2.5lb, 8, 10)\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 20lb / warmup: none / progress: dp(2.5lb, 12, 14)\n// Single arm, cable at low position. Lead with the pinky, raise to shoulder height. Constant tension throughout.\nLateral Raise, Cable / 3x11 / 7.5lb / warmup: none / progress: dp(2.5lb, 10, 12)"},{"name":"Wednesday - Legs (Bilateral)","exerciseText":"// **Rack: hole 14. Safety bar.** High bar, hit depth. Brace before each rep. Keep the chest up and knees tracking over toes.\nSquat / 5x5 / 215lb / id: tags(100) / progress: custom(successes: 0, failures: 0, sqWeight: 215lb) {~\n if (completedReps >= reps) {\n state.successes += 1\n state.failures = 0\n if (state.successes >= 1) {\n state.sqWeight += 5lb\n weights = state.sqWeight\n state.successes = 0\n }\n } else {\n state.failures += 1\n state.successes = 0\n if (state.failures >= 3) {\n state.sqWeight = roundWeight(state.sqWeight - state.sqWeight * 10 / 100)\n weights = state.sqWeight\n state.failures = 0\n }\n }\n state[200].calfWeight = state.sqWeight\n~}\n// **Rack: hole 14. Safety bar.** Same barbell setup as squats — weight tracks automatically. Full ROM calf raise, pause at the top.\nStanding Calf Raise, Barbell / 3x10 / 215lb / warmup: none / id: tags(200) / progress: custom(calfWeight: 215lb) {~\n weights = state.calfWeight\n~}\n// **Safety bar.** Light weight, hinge pattern. Push hips back, slight knee bend. Don't round the lower back.\nGood Morning / 3x12 / 95lb / warmup: none / progress: dp(5lb, 8, 12)\n// Drive through the heels, squeeze glutes hard at lockout. Full hip extension at the top.\nHip Thrust / 3x10 / 140lb / warmup: none / id: tags(300) / progress: custom(htWeight: 140lb) {~\n if (completedReps >= reps) {\n if (reps[1] >= 12) {\n state.htWeight += 5lb\n weights = state.htWeight\n reps = 8\n } else {\n reps += 1\n }\n }\n state[400].rdlWeight = state.htWeight\n~}\n// Hinge at the hips, slight knee bend. Bar stays close to the legs. Feel the stretch in the hamstrings. Same loaded barbell as the hip thrust — weight tracks automatically.\nRomanian Deadlift, Barbell / 3x12 / 140lb / warmup: none / id: tags(400) / progress: custom(rdlWeight: 140lb) {~\n weights = state.rdlWeight\n~}\n// Slow and controlled on the hyperextension bench. Squeeze glutes at the top, hold for 1 second.\nBack Extension, Bodyweight / 3x14 / 0lb / warmup: none / progress: dp(5lb, 12, 15)\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 50lb / warmup: none"},{"name":"Thursday - Pull (Row)","exerciseText":"// Hinge to ~45 degrees, pull to the lower chest. Squeeze at the top. Last set is AMRAP.\nBent Over Row / 4x5, 1x5+ / 165lb / progress: lp(5lb, 1, 0, 10%)\n// Full ROM — chest to the bar, control the negative. Squeeze shoulder blades together at the bottom.\nLat Pulldown / 3x10 / 160lb / warmup: none\n// Drive elbows back, squeeze at full contraction. Keep chest against the pad.\nSeated Row / 3x10 / 160lb / warmup: none\n// Pull to the forehead, not the chin. Separate the rope at the top and hold for 1 second.\nFace Pull, Cable / 3x16 / 67.5lb / warmup: none\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 20lb / warmup: none\n// Supinate at the top, squeeze the bicep. Controlled negative, no swinging.\nBicep Curl / 4x10 / 30lb / warmup: none / progress: dp(5lb, 8, 12)\n// One dumbbell, one side. 1 rep = 1 step, reps per side. Stand tall, shoulders level — don't lean toward the weight.\nSuitcase Carry / 2x40 / 80lb / warmup: none / progress: custom() {~\n if (completedReps >= reps) {\n reps[1:*:*:*] += 4\n reps[2:*:*:*] += 4\n reps[3:*:*:*] += 4\n }\n~}"},{"name":"Friday - Push (OHP)","exerciseText":"// **Safety bar.** Strict press — no leg drive. Brace hard, press straight up, move head through at the top.\nOverhead Press / 5x5 / 110lb / progress: lp(5lb, 1, 0, 10%)\n// **Rack: hole 9. Safety bar.** Lighter volume bench. Same cues as Tuesday — arch, scaps, control.\nacc: Bench Press / 3x12 / 135lb / warmup: none / progress: dp(5lb, 8, 12)\n// Overhead dumbbell. Keep upper arms vertical — only the forearms move.\nTriceps Extension / 3x9 / 50lb / warmup: none\n// Standing cable crossover. Set cables high, step forward, slight lean. Squeeze chest at the bottom, control the return.\nCable Crossover / 3x13 / 20lb / warmup: none / progress: dp(2.5lb, 12, 14)\n// Elbows pinned to sides. Full extension at the bottom, squeeze the contraction at the top.\nTriceps Pushdown / 3x9 / 72.5lb / warmup: none\n// Single arm, cable at low position. Lead with the pinky, raise to shoulder height. Constant tension throughout.\nLateral Raise, Cable / 3x11 / 7.5lb / warmup: none\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 50lb / warmup: none"},{"name":"Saturday - Legs (Unilateral)","exerciseText":"// **Safety bar.** High bar. Rear foot elevated, front shin vertical. Control the descent, drive through the front heel.\nSplit Squat, Barbell / 5x5 / 80lb / progress: lp(5lb, 1, 0, 10%)\n// Single leg, full contraction. Slow 2-second negative on each rep.\nStanding leg curl / 3x13 / 65lb / warmup: none / progress: dp(2.5lb, 12, 14)\n// Single leg, full extension. Hold the top for 1 second, slow negative.\nStanding leg extension, cable / 3x13 / 32.5lb / warmup: none / progress: dp(2.5lb, 12, 14)\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 20lb / warmup: none\n// Hip machine. Reps are per leg. Drive the working leg across the midline against the pad. Controlled return.\nHip Adductor / 3x11 / 150lb / warmup: none / superset: A / progress: dp(5lb, 8, 12)\n// Hip machine. Reps are per leg. Drive the working leg out to the side against the pad. Controlled return.\nSide Hip Abductor, Leverage Machine / 3x11 / 150lb / warmup: none / superset: A / progress: dp(5lb, 8, 12)\n// One dumbbell, one side. 1 rep = 1 step, reps per side. Stand tall, shoulders level — don't lean toward the weight.\nSuitcase Carry / 2x40 / 80lb / warmup: none"}]},{"name":"Week 2","days":[{"name":"Monday - Pull (Deadlift)","exerciseText":"Deadlift / 1x5 / 280lb\nCable Crunch / 3x17 / 50lb\nLat Pulldown / 3x10 / 160lb\nSeated Row / 3x10 / 160lb\nFace Pull, Cable / 3x16 / 67.5lb\nHammer Curl / 4x11 / 30lb\nFarmer's Carry / 1x40 / 160lb"},{"name":"Tuesday - Push (Bench)","exerciseText":"Bench Press / 4x5, 1x5+ / 166.5lb\nacc: Overhead Press / 3x10 / 95lb\nIncline Bench Press, Dumbbell / 3x12 / 45lb\nTriceps Extension / 3x9 / 50lb\nTriceps Pushdown / 3x9 / 72.5lb\nPallof Press / 3x14 / 20lb\nLateral Raise, Cable / 3x11 / 7.5lb"},{"name":"Wednesday - Legs (Bilateral)","exerciseText":"Squat / 5x5 / 215lb\nStanding Calf Raise, Barbell / 3x10 / 215lb\nGood Morning / 3x12 / 95lb\nHip Thrust / 3x10 / 140lb\nRomanian Deadlift, Barbell / 3x12 / 140lb\nBack Extension, Bodyweight / 3x14 / 0lb\nCable Crunch / 3x17 / 50lb"},{"name":"Thursday - Pull (Row)","exerciseText":"Bent Over Row / 4x5, 1x5+ / 165lb\nLat Pulldown / 3x10 / 160lb\nSeated Row / 3x10 / 160lb\nFace Pull, Cable / 3x16 / 67.5lb\nPallof Press / 3x14 / 20lb\nBicep Curl / 4x10 / 30lb\nSuitcase Carry / 2x40 / 80lb"},{"name":"Friday - Push (OHP)","exerciseText":"Overhead Press / 5x5 / 110lb\nacc: Bench Press / 3x12 / 135lb\nTriceps Extension / 3x9 / 50lb\nCable Crossover / 3x13 / 20lb\nTriceps Pushdown / 3x9 / 72.5lb\nLateral Raise, Cable / 3x11 / 7.5lb\nCable Crunch / 3x17 / 50lb"},{"name":"Saturday - Legs (Unilateral)","exerciseText":"Split Squat, Barbell / 5x5 / 80lb\nStanding leg curl / 3x13 / 65lb\nStanding leg extension, cable / 3x13 / 32.5lb\nPallof Press / 3x14 / 20lb\nHip Adductor / 3x11 / 150lb / superset: A\nSide Hip Abductor, Leverage Machine / 3x11 / 150lb / superset: A\nSuitcase Carry / 2x40 / 80lb\n/// Deload week — same sets and reps as work weeks for form practice. Mains at ~60% working weight, accessories at ~70%. AMRAPs converted to fixed sets. Warmups auto-scale to the deload working weights."}]},{"name":"Week 3 - Deload","days":[{"name":"Monday - Pull (Deadlift)","exerciseText":"// Conventional. Brace hard, push the floor away. Reset between reps — no touch-and-go. **Light weight — focus on perfect bar path.**\nDeadlift / 1x5 / 170lb / progress: none\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 35lb / warmup: none / progress: none\n// Full ROM — chest to the bar, control the negative. Squeeze shoulder blades together at the bottom.\nLat Pulldown / 3x10 / 110lb / warmup: none / progress: none\n// Drive elbows back, squeeze at full contraction. Keep chest against the pad.\nSeated Row / 3x10 / 110lb / warmup: none / progress: none\n// Pull to the forehead, not the chin. Separate the rope at the top and hold for 1 second.\nFace Pull, Cable / 3x16 / 47.5lb / warmup: none / progress: none\n// Neutral grip, no swinging. Squeeze at the top, slow 2-second negative.\nHammer Curl / 4x11 / 20lb / warmup: none / progress: none\n// 50lb per hand. Walk tall, shoulders packed, brace against the forward pull.\nFarmer's Carry / 1x40 / 100lb / warmup: none / progress: none"},{"name":"Tuesday - Push (Bench)","exerciseText":"// **Rack: hole 9. Safety bar.** Arch, retract scaps, feet planted. Touch chest, pause briefly, press. **Light weight — clean reps, no AMRAP.**\nBench Press / 5x5 / 100lb / progress: none\n// **Safety bar.** Lighter volume work. Strict press — no leg drive. Brace core throughout.\nacc: Overhead Press / 3x10 / 60lb / warmup: none / progress: none\n// **Bench: second hole.** 30-45 degree incline. Touch upper chest, full lockout. Control the dumbbells on the way down.\nIncline Bench Press, Dumbbell / 3x12 / 30lb / warmup: none / progress: none\n// Overhead dumbbell. Keep upper arms vertical — only the forearms move.\nTriceps Extension / 3x9 / 35lb / warmup: none / progress: none\n// Elbows pinned to sides. Full extension at the bottom, squeeze the contraction at the top.\nTriceps Pushdown / 3x9 / 50lb / warmup: none / progress: none\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 15lb / warmup: none / progress: none\n// Single arm, cable at low position. Lead with the pinky, raise to shoulder height. Constant tension throughout.\nLateral Raise, Cable / 3x11 / 5lb / warmup: none / progress: none"},{"name":"Wednesday - Legs (Bilateral)","exerciseText":"// **Rack: hole 14. Safety bar.** High bar, hit depth. Brace before each rep. Keep the chest up and knees tracking over toes. **Light weight — own every rep.**\nSquat / 5x5 / 130lb / progress: none\n// **Rack: hole 14. Safety bar.** Full ROM calf raise, pause at the top.\nStanding Calf Raise, Barbell / 3x10 / 130lb / warmup: none / progress: none\n// **Safety bar.** Light weight, hinge pattern. Push hips back, slight knee bend. Don't round the lower back.\nGood Morning / 3x12 / 65lb / warmup: none / progress: none\n// Drive through the heels, squeeze glutes hard at lockout. Full hip extension at the top.\nHip Thrust / 3x10 / 95lb / warmup: none / progress: none\n// Hinge at the hips, slight knee bend. Bar stays close to the legs. Feel the stretch in the hamstrings. Same loaded barbell as the hip thrust.\nRomanian Deadlift, Barbell / 3x12 / 95lb / warmup: none / progress: none\n// Slow and controlled on the hyperextension bench. Squeeze glutes at the top, hold for 1 second.\nBack Extension, Bodyweight / 3x14 / 0lb / warmup: none / progress: none\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 35lb / warmup: none / progress: none"},{"name":"Thursday - Pull (Row)","exerciseText":"// Hinge to ~45 degrees, pull to the lower chest. Squeeze at the top. **Light weight — clean reps, no AMRAP.**\nBent Over Row / 5x5 / 100lb / progress: none\n// Full ROM — chest to the bar, control the negative. Squeeze shoulder blades together at the bottom.\nLat Pulldown / 3x10 / 110lb / warmup: none / progress: none\n// Drive elbows back, squeeze at full contraction. Keep chest against the pad.\nSeated Row / 3x10 / 110lb / warmup: none / progress: none\n// Pull to the forehead, not the chin. Separate the rope at the top and hold for 1 second.\nFace Pull, Cable / 3x16 / 47.5lb / warmup: none / progress: none\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 15lb / warmup: none / progress: none\n// Supinate at the top, squeeze the bicep. Controlled negative, no swinging.\nBicep Curl / 4x10 / 20lb / warmup: none / progress: none\n// One dumbbell, one side. 1 rep = 1 step, reps per side. Stand tall, shoulders level — don't lean toward the weight.\nSuitcase Carry / 2x40 / 60lb / warmup: none / progress: none"},{"name":"Friday - Push (OHP)","exerciseText":"// **Safety bar.** Strict press — no leg drive. Brace hard, press straight up, move head through at the top. **Light weight — perfect bar path.**\nOverhead Press / 5x5 / 65lb / progress: none\n// **Rack: hole 9. Safety bar.** Lighter volume bench. Same cues as Tuesday — arch, scaps, control.\nacc: Bench Press / 3x12 / 95lb / warmup: none / progress: none\n// Overhead dumbbell. Keep upper arms vertical — only the forearms move.\nTriceps Extension / 3x9 / 35lb / warmup: none / progress: none\n// Standing cable crossover. Set cables high, step forward, slight lean. Squeeze chest at the bottom, control the return.\nCable Crossover / 3x13 / 15lb / warmup: none / progress: none\n// Elbows pinned to sides. Full extension at the bottom, squeeze the contraction at the top.\nTriceps Pushdown / 3x9 / 50lb / warmup: none / progress: none\n// Single arm, cable at low position. Lead with the pinky, raise to shoulder height. Constant tension throughout.\nLateral Raise, Cable / 3x11 / 5lb / warmup: none / progress: none\n// Standing cable crunch. Face away from the stack, rope behind your head. Crunch down by flexing your abs — don't pull with your arms.\nCable Crunch / 3x17 / 35lb / warmup: none / progress: none"},{"name":"Saturday - Legs (Unilateral)","exerciseText":"// **Safety bar.** High bar. Rear foot elevated, front shin vertical. Control the descent, drive through the front heel.\nSplit Squat, Barbell / 5x5 / 50lb / progress: none\n// Single leg, full contraction. Slow 2-second negative on each rep.\nStanding leg curl / 3x13 / 45lb / warmup: none / progress: none\n// Single leg, full extension. Hold the top for 1 second, slow negative.\nStanding leg extension, cable / 3x13 / 22.5lb / warmup: none / progress: none\n// Cable at chest height. Press straight out and hold 2 seconds — resist the pull, don't let your torso rotate.\nPallof Press / 3x14 / 15lb / warmup: none / progress: none\n// Hip machine. Reps are per leg. Drive the working leg across the midline against the pad. Controlled return.\nHip Adductor / 3x11 / 105lb / warmup: none / superset: A / progress: none\n// Hip machine. Reps are per leg. Drive the working leg out to the side against the pad. Controlled return.\nSide Hip Abductor, Leverage Machine / 3x11 / 105lb / warmup: none / superset: A / progress: none\n// One dumbbell, one side. 1 rep = 1 step, reps per side. Stand tall, shoulders level — don't lean toward the weight.\nSuitcase Carry / 2x40 / 60lb / warmup: none / progress: none"}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/","isMultiweek":true,"name":"My PPL","weeks":[],"nextDay":10,"shortDescription":"Beginner Push/Pull/Legs split","clonedAt":1771632143011,"description":"PPL program for beginners balancing \"bro\" muscles, but also giving enough intensity in the main movements","tags":[],"deletedWeeks":[],"author":"/u/metallicadpa","id":"ccazunpo"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}