Workout Routine

Free

Cooper PPL

by Harley

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Program runs pull - push - rest - legs- rest - cardio. Repeat. So cycle repeats every 7th day, so 4 resistance training session every 6 days.

Cardio: Treadmill incline 10% 5km/h 15 min

Starting TM is 65% 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

deadlift

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

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

deadlift

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

lat pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

seated cable row

3×10

Rear delt fly pec dec

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

Rear delt fly pec dec

3×10

EZ bar curl

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

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

EZ bar curl

2×10

hammer curl

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

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

hammer curl

2×10

Push

bench press

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

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

bench press

3×8

Incline Chest Press Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 11 lbs.

Incline Chest Press Smith Machine

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

seated shoulder press

3×10

Chest Fly Pec Dec

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

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

Chest Fly Pec Dec

3×12

lateral raise

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

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

lateral raise

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

skull crushers

3×10

Legs

squat

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

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

squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

romanian deadlift

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 20 lbs.

leg press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

leg extension

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

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

leg curl

3×10

Calf raise standing

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 11 lbs.

Calf raise standing

3×12