Workout Routine

Free

2K25 I

by Rulichster

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PPL

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

1×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

seated cable row

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

rear delt fly

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

hammer curl

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

curl

3×12

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
10060 sec

plank

4×60 s

side plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

side plank

4×30 s

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

3×20

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

side lateral raise

3×20

hanging leg raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

hanging leg raises

3×10

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

romanian deadlift

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

calf raise

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15 +
amrap
100 sec

leg extension

5×15+

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

seated cable row

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

rear delt fly

3×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

hammer curl

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

curl

3×12

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

3×20

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

side lateral raise

3×20

Legs 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

romanian deadlift

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

calf raise

3×12