Workout Routine

Free

Ben’s PPL 6x

by Ben_Sperling

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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 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
5
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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

6 sets

Deficit Pushups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Deficit Pushups

2×15+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 sec

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

reverse curl

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 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 3-4 reps, increase 1RM by 10 lbs
Extra 5-6 reps, increase 1RM by 15 lbs
Extra 7-8 reps, increase 1RM by 20 lbs
2
80% 1RM
90 lbs
8
100 sec
3
80% 1RM
90 lbs
8
100 sec

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

dip

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
100 sec
2
72% 1RM
32 lbs
12
100 sec
3
72% 1RM
32 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3 sets

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Machine Lateral Raise

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec

triceps extension

2×8

Pull 1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec
5
80% 1RM
36 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 4 lbs
Extra 3+ reps, increase 1RM by 7 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

5 sets

Plate Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
75% 1RM
85 lbs
10
100 sec
3
75% 1RM
85 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Plate Row

3 sets

Single Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Single Arm Pulldown

3×10+

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8
100 sec
5
75% 1RM
115 lbs
8
100 sec
6
75% 1RM
115 lbs
8
100 sec

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

EZ Preacher Curl

6 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec

Cable Curl

2×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10
100 sec
2
@RPE10
18 lbs
10
100 sec

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

seated incline curl

2×10

Lying paused rope face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying paused rope face pull

4×12

Legs 1

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
80% 1RM
36 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs
4
80% 1RM
36 lbs
8
100 sec
5
80% 1RM
36 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Seated Leg Curl

5×8

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
85% 1RM
130 lbs
4
100 sec
5
65% 1RM
100 lbs
8
100 sec
6
65% 1RM
100 lbs
8
100 sec

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

squat

6 sets

Smith Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec

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

Smith Split Squat

3×8

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% 1RM
120 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 +
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

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

reverse curl

5×8+

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Standing Calf Raises

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec
4
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

leg extension

4 sets

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
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
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

7 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec
5
80% 1RM
36 lbs
8
100 sec
6
80% 1RM
36 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

6 sets

Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% 1RM
20 lbs
8
100 sec
3
80% 1RM
20 lbs
8
100 sec
4
80% 1RM
20 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Dumbbell Overhead Press

4×8

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
75% 1RM
34 lbs
10
100 sec
4
75% 1RM
34 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Machine Lateral Raise

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
78% 1RM
85 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
3
72% 1RM
80 lbs
10
100 sec
4
72% 1RM
80 lbs
10
100 sec

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

overhead triceps extension

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% 1RM
120 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
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec

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

reverse curl

4×8

Pull 2

Assisted pull ups

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
5
100 sec
4
5
100 sec
5
5 +
amrap
100 sec

Assisted pull ups

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec

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

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

bent over row

3×8

Plate Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
100 sec
2
80% 1RM
90 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 5 lbs

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Plate Row

2 sets

Cable Straight Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% 1RM
36 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
80% 1RM
36 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable Straight Bar Curl

4×8

Cable Drag Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable Drag Curl

3×10

Cable Wrist Blast

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec

Cable Wrist Blast

2×12

Legs 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

7 sets

Pause Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6
100 sec
3
85% 1RM
130 lbs
6
100 sec
4
85% 1RM
130 lbs
6
100 sec
5
85% 1RM
130 lbs
6
100 sec
6
85% 1RM
130 lbs
6
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Pause Squats

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
36 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
80% 1RM
36 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% 1RM
90 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
3
80% 1RM
90 lbs
8
100 sec

Standing Calf Raises

3×8

Cable Wrist Blast

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
75% 1RM
34 lbs
12
100 sec
4
75% 1RM
34 lbs
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable Wrist Blast

4 sets