Workout Routine

Free

5 day PPL

by panyu

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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

Monday Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
120 sec
2
85% 1RM
130 lbs
6
120 sec
3
85% 1RM
130 lbs
6
120 sec
4
85% 1RM
130 lbs
6
120 sec

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

bench press

4×6

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
120 sec
2
65% 1RM
16 lbs
8
120 sec
3
65% 1RM
16 lbs
8
120 sec
4
65% 1RM
16 lbs
8
120 sec

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

seated overhead press

4×8

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
120 sec
2
80% 1RM
36 lbs
8
120 sec
3
80% 1RM
36 lbs
8
120 sec
4
80% 1RM
36 lbs
8
120 sec

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

Chest Fly

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec
4
75% 1RM
34 lbs
10
120 sec

tricep pushdown

4×10

Tuesday Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
6
180 sec
2
85% 1RM
95 lbs
6
180 sec
3
85% 1RM
95 lbs
6
180 sec
4
85% 1RM
95 lbs
6
180 sec

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

pullup

4×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec
4
80% 1RM
120 lbs
8
120 sec

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

barbell row

4×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
120 sec
2
75% 1RM
115 lbs
10
120 sec
3
75% 1RM
115 lbs
10
120 sec
4
75% 1RM
115 lbs
10
120 sec

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

shrug

4×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec
3
75% 1RM
19 lbs
10
120 sec
4
75% 1RM
19 lbs
10
120 sec

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

seated incline curl

4×10

Wednesday Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
180 sec
2
85% 1RM
130 lbs
6
180 sec
3
85% 1RM
130 lbs
6
180 sec
4
85% 1RM
130 lbs
6
180 sec

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

squat

4×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
180 sec
2
80% 1RM
120 lbs
8
180 sec
3
80% 1RM
120 lbs
8
180 sec
4
80% 1RM
120 lbs
8
180 sec

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

hip thrust

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec
4
75% 1RM
34 lbs
10
100 sec

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

leg extension

4×10

Thursday Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
180 sec
2
85% 1RM
130 lbs
6
180 sec
3
85% 1RM
130 lbs
6
180 sec
4
85% 1RM
130 lbs
6
180 sec

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

overhead press

4×6

dip

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8
120 sec
2
80% 1RM
90 lbs
8
120 sec
3
80% 1RM
90 lbs
8
120 sec
4
80% 1RM
90 lbs
8
120 sec

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

dip

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
120 sec
2
80% 1RM
20 lbs
8
120 sec
3
80% 1RM
20 lbs
8
120 sec
4
80% 1RM
20 lbs
8
120 sec

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

incline bench press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec
4
75% 1RM
34 lbs
10
120 sec

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

tricep pushdown

4×10

Friday Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
180 sec
2
85% 1RM
130 lbs
6
180 sec
3
85% 1RM
130 lbs
6
180 sec
4
85% 1RM
130 lbs
6
180 sec

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

deadlift

4×6

chinup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
6
120 sec
2
85% 1RM
95 lbs
6
120 sec
3
85% 1RM
95 lbs
6
120 sec
4
85% 1RM
95 lbs
6
120 sec

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

chinup

4×6

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8
120 sec
2
80% 1RM
90 lbs
8
120 sec
3
80% 1RM
90 lbs
8
120 sec

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

Hyperextensions

3×8

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec
4
75% 1RM
34 lbs
10
120 sec

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

Cable Curl

4×10