Workout Routine

Free

Bulk PPL 2022

by crispyaf13

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starting 20.09

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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
8
100 sec
2
65% TM
15 lbs
8
100 sec
3
65% TM
15 lbs
8
100 sec

* Training Max (TM) percentage is based on your incline bench press TM.

incline bench press

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 5 lbs
Extra 2+ reps, increase TM by 10 lbs
2
85% TM
115 lbs
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

bench press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec

overhead press

3×8

Incline Chest Press Technogym

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

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

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

Incline Chest Press Technogym

3×12

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 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 TM will be suggested to increase next session.

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

deadlift

3×5+

pullup

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

pullup

3×8

seated cable row

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

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

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

curl

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

curl

4×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec

romanian deadlift

3×8

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Pull 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Legs 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5