Workout Routine

Free

Basic 6 Day PPL - Primal Lift Base

by DSZ1992

Download free Hardy app

A set of 6 days with a push, pull, or leg focus emphasizing a different primal lift each day. Moderate volume and weight.

Starting TM is 90% 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 - Pull Up

Chin Up Machine

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
5
100 sec
2
65% 1RM
29 lbs
5
100 sec
3
80% 1RM
36 lbs
5
100 sec

Chin Up Machine

3×5

chinup

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

chinup

5×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated cable row

3×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pullovers

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec
4
70% 1RM
105 lbs
10
100 sec
5
70% 1RM
105 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

5×10

Push - Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec
5
80% 1RM
120 lbs
8
100 sec
6
80% 1RM
120 lbs
8
100 sec
7
80% 1RM
120 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

overhead press

7×8

push-ups

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

push-ups

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

front raise

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec
4
70% 1RM
18 lbs
10
100 sec
5
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

5×10

Legs - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec
8
80% 1RM
120 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

squat

8×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

leg extension

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
10
100 sec
2
80% 1RM
90 lbs
10
100 sec
3
80% 1RM
90 lbs
10
100 sec
4
80% 1RM
90 lbs
10
100 sec
5
80% 1RM
90 lbs
10 +
amrap
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

calf raise

5×10+

Pull - Row

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec
5
80% 1RM
120 lbs
8
100 sec
6
80% 1RM
120 lbs
8
100 sec
7
80% 1RM
120 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

barbell row

7×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

lat pulldown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

face pull

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec
4
70% 1RM
18 lbs
10
100 sec
5
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

5×10

Push - Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec
5
80% 1RM
120 lbs
8
100 sec
6
80% 1RM
120 lbs
8
100 sec
7
80% 1RM
120 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

bench press

7×8

rotational overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

rotational overhead press

3×10

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

Machine fly

3×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
70% 1RM
31 lbs
10
100 sec
5
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

triceps pushdowns

5×10

Legs - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec
8
80% 1RM
120 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

deadlift

8×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
100 sec
2
70% 1RM
75 lbs
10
100 sec
3
70% 1RM
75 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

leg press

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

hip thrust

3×10

Aductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

Aductor

3×10

Abductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

Abductor

3×10