Workout Routine

Free

3-Day PPL

by ebaggett

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Starting TM is 90% of 1RM.

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

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8
100 sec

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

seated cable row

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

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

preacher curl

3×8

hanging leg raises

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

hanging leg raises

3×10

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec

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

bench press

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

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

seated overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

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

incline bench press

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
70 sec
2
65% 1RM
29 lbs
10
70 sec
3
65% 1RM
29 lbs
10
70 sec

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

side lateral raise

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

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

skull crushers

3×10

Legs

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec

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

deadlift

3×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
8
100 sec
2
65% 1RM
70 lbs
8
100 sec
3
65% 1RM
70 lbs
8
100 sec

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

leg press

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
70 sec
2
65% 1RM
29 lbs
10
70 sec
3
65% 1RM
29 lbs
10
70 sec

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

leg curl

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10
90 sec

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

Cable crunch

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
100 sec
2
65% 1RM
70 lbs
10
100 sec
3
65% 1RM
70 lbs
5 +
amrap
100 sec

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

calf raise

3 sets