Workout Routine

Free

6 day ppl split

by HenryM

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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

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
100 sec
2
–
–
3 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

incline bench press

3×6+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

seated shoulder press

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

cable lateral raise

4×12

upright row

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

upright row

3×12

triceps kickback

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

triceps kickback

3×12

Pull + Abs

pullup

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

pullup

3×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

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

deadlift

4 sets

rear delt fly

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

rear delt fly

4×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4×8

preacher curl

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

preacher curl

3×8

Cable crunch

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

Cable crunch

3×8+

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2×60 s

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

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

squat

5 sets

romanian deadlift

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

romanian deadlift

3×8

hack squat

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

hack squat

4×5+

leg curl

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

leg curl

3×10+

calf raise

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

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

calf raise

3×8+

Push 2

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

incline bench press

3×8

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Arnold Press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

fly

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lateral raise

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec

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

triceps pushdowns

3 sets

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

barbell row

3×6+

chinup

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

chinup

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

lat pulldown

4×8+

seated incline curl

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

seated incline curl

2×8+

wrist curl

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

wrist curl

2×12+

Legs 2

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

bulgarian split squat

2×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
100 sec
2
–
–
7 +
amrap
100 sec
3
–
–
7 +
amrap
100 sec
4
–
–
7 +
amrap
100 sec

hack squat

4×7+

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

good morning

3×10

leg extension

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

leg extension

3×15+

calf raise

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

calf raise

3×15+