Workout Routine

Free

Custom MH PPl

by someplace

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All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles

3 days PPL Break day or 4th day (7 days a week) 3 days PPL

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest & Triceps

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec
4
75% 1RM
115 lbs
8
100 sec

decline bench press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12 +
amrap
100 sec
4
75% 1RM
34 lbs
12
100 sec

triceps extension

4×12

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

Incline Chest Press

3×12

Dips

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

Dips

3×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12 +
amrap
100 sec

Chest Fly

3×12+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
12
100 sec
2
75% 1RM
85 lbs
12
100 sec
3
75% 1RM
85 lbs
12 +
amrap
100 sec

overhead triceps extension

3×12+

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6×24

Pull Ups

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

Pull Ups

3×10

Back and Biceps

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
90% 1RM
23 lbs
8
100 sec
5
75% 1RM
19 lbs
12 +
amrap
100 sec

Preacher Curl

5 sets

Lats

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec
4
70% 1RM
31 lbs
12 +
amrap
100 sec

Lats

4×12+

Dumbell Curl

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

Dumbell Curl

4×12

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
8 +
amrap
100 sec
4
80% 1RM
36 lbs
12 +
amrap
100 sec

Seated Row

4 sets

upright row

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

upright row

4×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
80% 1RM
20 lbs
12
100 sec

shrug

4×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
85% 1RM
130 lbs
12
100 sec
4
90% 1RM
135 lbs
12
100 sec

reverse curl

4×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec

wrist curl

3×12

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6×24

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

leg curl

4×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
12
100 sec
2
85% 1RM
95 lbs
12
100 sec
3
90% 1RM
100 lbs
5
100 sec
4
90% 1RM
100 lbs
5
100 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

leg extension

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

calf raise

6×12

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6×24

Tricep and Shoulder

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
85% 1RM
21 lbs
12
100 sec
4
90% 1RM
23 lbs
12 +
amrap
100 sec

Shoulder press

4×12+

Standing Lateral Raise

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

Standing Lateral Raise

4×12

Face Pulls

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

Face Pulls

3×12

Overhead Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

Overhead Tricep Extensions

4×12

Front Raise

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

Front Raise

4×12

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
95% 1RM
43 lbs
12
100 sec
4
–
–
12
100 sec

Seated Lateral Raise

4×12

Bent Over Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec

Bent Over Lateral Raise

4×24

Dips

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

Dips

4 sets

Reverse Peck Deck

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

Reverse Peck Deck

4×12

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6×24

Pull Ups

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

Pull Ups

3×10

Chest/Legs

Incline Bench Press

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

Incline Bench Press

4 sets

Chest Fly

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

Chest Fly

4×12

decline bench press

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

decline bench press

4 sets

Tricep

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

Tricep

4×12

Leg Press/Squat

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

Leg Press/Squat

4 sets

Calf Raise

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

Calf Raise

5×12

Leg Curl

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

Leg Curl

4 sets

Leg Extension

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

Leg Extension

4 sets

Hip Abduction

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

Hip Abduction

4×12

Hip Adduction

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

Hip Adduction

4×12

Hip Thrust

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

Hip Thrust

4 sets

Squat/Hack Squat

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

Squat/Hack Squat

4 sets

Bulgarian Split Squat

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

Bulgarian Split Squat

4 sets