Workout Routine

Free

Athlean X inspired PPL

by TuPech

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Plan is inspired by Perfect PPL by Athlean X, but with some variations due to equipment and liking.

Starting TM is 85% of 1RM.

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

Workouts

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
90 sec
2
85% TM
110 lbs
5
90 sec
3
65% TM
85 lbs
10
90 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

seated cable row

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

seated cable row

2×12

lat pulldown

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

lat pulldown

2×12

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

t-bar row

2×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

face pull

2×15

hammer curl

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

hammer curl

2×12

seated incline curl

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

seated incline curl

2×12

Push A

incline bench press

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

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

incline bench press

4×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

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

bench press

2×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

cable crossover

2×15

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

seated overhead press

2×10

side lateral raise

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

side lateral raise

2×12

tricep pushdown

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

tricep pushdown

2×12

overhead triceps extensions

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

overhead triceps extensions

2×12

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec

squat

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

romanian deadlift

2×10

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

reverse lunge

2×10

hip thrust

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

hip thrust

2×12

calf raise

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

calf raise

2×12

Pull B

pullup

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

pullup

2×8+

seated cable row

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

seated cable row

2×12

barbell row

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

barbell row

2×10

chest supported rows

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

chest supported rows

2×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

face pull

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

curl

2×10

Cable Curl

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

Cable Curl

2×12

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec

overhead press

3×6

incline bench press

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

incline bench press

2×12

bench press

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

bench press

2×12

cable crossover

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

cable crossover

2×12

side lateral raise

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

side lateral raise

2×12

overhead triceps extension

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

overhead triceps extension

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

triceps extension

2×10