Workout Routine

Free

Atum PPL

by Jebedeu

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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
Unaffected
Light
Moderate
High
Very High

Workouts

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
10
90 sec
2
85% TM
110 lbs
5
90 sec
3
85% TM
110 lbs
5
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
80% TM
31 lbs
12
60 sec
2
80% TM
31 lbs
12
60 sec

seated cable row

2×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
31 lbs
12
60 sec
2
80% TM
31 lbs
12
60 sec

lat pulldown

2×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
80 lbs
8
60 sec
2
85% TM
80 lbs
8
60 sec
3
85% TM
80 lbs
8
60 sec

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

pullup

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
15
60 sec
2
65% TM
25 lbs
15
60 sec

face pull

2×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

hammer curl

2×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

seated incline curl

2×12

Push A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
6
60 sec
2
85% TM
110 lbs
6
60 sec
3
85% TM
110 lbs
6
60 sec
4
85% TM
110 lbs
6 +
amrap
60 sec

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

incline bench press

4×6+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
15
60 sec
2
65% TM
85 lbs
15
60 sec

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

bench press

2×15

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
15
60 sec
2
65% TM
25 lbs
15
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

cable crossover

2×15

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
10
60 sec
2
65% TM
14 lbs
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

seated overhead press

2×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

side lateral raise

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
60 sec
2
65% TM
25 lbs
12
60 sec

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

tricep pushdown

2×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
12
60 sec
2
65% TM
60 lbs
12
60 sec

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

overhead triceps extension

2×12

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
6
60 sec
2
85% TM
110 lbs
6
60 sec
3
85% TM
110 lbs
6 +
amrap
60 sec

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

squat

3×6+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
10
60 sec
2
85% TM
110 lbs
6
60 sec
3
90% TM
115 lbs
4
60 sec

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

deadlift

3 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
10
60 sec
2
65% TM
85 lbs
10
60 sec

reverse lunge

2×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
12
60 sec
2
65% TM
85 lbs
12
60 sec

hip thrust

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
12
60 sec
2
85% TM
110 lbs
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

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

pullup

2×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
60 sec
2
65% TM
25 lbs
12
60 sec

seated cable row

2×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
10
100 sec
2
75% TM
95 lbs
10
100 sec

barbell row

2×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

chest supported rows

2×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
15
60 sec
2
65% TM
25 lbs
15
60 sec

face pull

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
10
60 sec
2
70% TM
90 lbs
10
60 sec

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

curl

2×10

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
60 sec
2
65% TM
25 lbs
12
60 sec

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

Cable Curl

2×12

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
100 lbs
6
90 sec
2
80% TM
100 lbs
6
90 sec
3
80% TM
100 lbs
6
90 sec

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

overhead press

3×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

incline bench press

2×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
12
60 sec
2
85% TM
110 lbs
6
60 sec
3
85% TM
110 lbs
6
60 sec

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

bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
100 sec
2
65% TM
25 lbs
12
100 sec

cable crossover

2×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
60 sec
2
65% TM
14 lbs
12
60 sec

side lateral raise

2×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
12
100 sec
2
65% TM
60 lbs
12
100 sec

overhead triceps extension

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
10
60 sec
2
65% TM
25 lbs
10
60 sec

tricep pushdown

2×10