Workout Routine

Free

5 Day PPL For Goon Lording Maximum Loads

by GoonMaxxer

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The goon gang dumping on your poor physique at the weekly blanket party? Give this a try…!

Super low rest times represent supersets.

Push day main exercises and squats have a “back off” set. These have an 8-12 rep range.

The rear delt exercises (Seated W Raise and Straight Bar High Row) are from ATHLEAN-X’s video “The ONLY 2 Exercises You Need for Rear Delts (NO, SERIOUSLY!)” (I’d put a link but idk how to make it clickable so MYEH). He didn’t say what they were called so I flubbed some names together that, uh, sound about right based on his descriptors.

For the pull ups: If assisted, put the weight as your body weight - the assist weight. If body weight, put your weight. If weighted, put your body weight + the added weight.

For hip abduction, ensure the seat is declined to about 45 degrees to target your plump bum cheeks.

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Push (Chest Focus)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5 +
amrap
180 sec
3
@RPE6
100 lbs
8
180 sec

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

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

incline bench press

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
16 +
amrap
90 sec
3
–
–
12 +
amrap
5 sec

Cable Fly

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
5 sec

overhead press

3 sets

Cross Body Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
16 +
amrap
100 sec
3
–
–
12 +
amrap
5 sec

Cross Body Cable Tricep Extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
16 +
amrap
100 sec
3
–
–
12 +
amrap
5 sec

side lateral raise

3 sets

Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
16 +
amrap
60 sec
3
–
–
12 +
amrap
5 sec

Cable Pushdown

3 sets

Ab Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
8 +
amrap
1 sec

Ab Push

3 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
1 sec

Calf Extension

3 sets

Pull A

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

pullup

3 sets

Straight Arm Pull-down

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
16 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

Straight Arm Pull-down

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
5 sec

seated cable row

3 sets

shrug

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

shrug

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
16 +
amrap
150 sec
3
–
–
12 +
amrap
5 sec

preacher curl

3 sets

Seated W Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
16 +
amrap
120 sec
3
–
–
12 +
amrap
5 sec

Seated W Raise

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
8 +
amrap
5 sec

reverse curl

3 sets

Captain’s Chair Crunches

Set
Reps
Rest time
1
20
100 sec
2
16 +
amrap
100 sec
3
12 +
amrap
1 sec

Captain’s Chair Crunches

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5 +
amrap
180 sec
3
@RPE6
100 lbs
8
180 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
16 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
15 +
amrap
150 sec
3
–
–
15 +
amrap
10 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
10 sec

leg extension

3 sets

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
10 sec

Hip abduction

3 sets

Hip adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
10 sec

Hip adduction

3 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
10 sec

Calf Extension

3 sets

Lower Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
10 sec

Lower Back Extensions

3 sets

Push (Shoulder Focus)

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5 +
amrap
180 sec
3
@RPE6
17 lbs
8
180 sec

seated overhead press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
16 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

side lateral raise

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

incline bench press

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
16 +
amrap
100 sec
3
–
–
12 +
amrap
5 sec

Cable Fly

3 sets

Overhead Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
16 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Overhead Cable Tricep Extension

3 sets

Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
16 +
amrap
60 sec
3
–
–
12 +
amrap
5 sec

Cable Pushdown

3 sets

Ab Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
8 +
amrap
5 sec

Ab Push

3 sets

Pull B

Chest Supported T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

Chest Supported T Bar Row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
5 sec

lat pulldown

3 sets

shrug

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

shrug

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

curl

3 sets

Cable Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
16 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

Cable Hammer Curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
20 sec

concentration curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
8 +
amrap
5 sec

reverse curl

3 sets

Straight Bar High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
16 +
amrap
150 sec
3
–
–
12 +
amrap
5 sec

Straight Bar High Row

3 sets

Captain’s Chair Crunches

Set
Reps
Rest time
1
20
100 sec
2
16 +
amrap
100 sec
3
12 +
amrap
1 sec

Captain’s Chair Crunches

3 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
1 sec

Calf Extension

3 sets