Workout Routine

Free

KH PPLUL

by kah0079

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Starting TM is 90% of 1RM.

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

Pull

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec
4
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 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

bent over row

4×8+

pullup

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

pullup

3×8

seated cable row

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 +
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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

seated cable row

3×12+

upright row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec
4
75% 1RM
115 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 10 lbs

upright row

4×10+

hanging leg raises

Set
Reps
Rest time
1
30
50 sec
2
30
50 sec
3
30
50 sec

hanging leg raises

3×30

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
120 sec
2
85% 1RM
130 lbs
6
120 sec
3
85% 1RM
130 lbs
6
120 sec
4
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs

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

bench press

4×6+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
120 sec
2
80% 1RM
20 lbs
8
120 sec
3
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
120 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

incline bench press

3×8+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 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 2+ reps, increase 1RM by 10 lbs
4
50% 1RM
75 lbs
10 +
amrap
100 sec

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

skull crushers

4×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
0 sec
2
40% 1RM
10 lbs
12 +
amrap
120 sec
3
80% 1RM
20 lbs
8
0 sec
4
40% 1RM
10 lbs
12 +
amrap
120 sec
5
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-4 reps, increase 1RM by 1 lbs
Extra 5+ reps, increase 1RM by 5 lbs
6
40% 1RM
10 lbs
12 +
amrap
120 sec

hammer curl

6 sets

tricep pushdown

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 +
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

tricep pushdown

3×12+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
150 sec
2
85% 1RM
130 lbs
6
150 sec
3
85% 1RM
130 lbs
6
150 sec
4
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs

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

squat

4×6+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
70% 1RM
105 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 2+ reps, increase 1RM by 10 lbs

romanian deadlift

3×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

bulgarian split squat

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
10
120 sec
2
75% 1RM
85 lbs
10
120 sec
3
75% 1RM
85 lbs
10
120 sec
4
50% 1RM
55 lbs
10 +
amrap
Prog. Overload
120 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 2+ reps, increase 1RM by 20 lbs

leg press

4×10+

Stair Stepper

Set
Time
Rest time
1
300 sec
0 sec

Stair Stepper

1×300 s

Upper

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
120 sec
2
85% 1RM
130 lbs
6
120 sec
3
85% 1RM
130 lbs
6
120 sec
4
50% 1RM
75 lbs
12 +
amrap
Prog. Overload
120 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 10 lbs

overhead press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec
3
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
120 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+ reps, increase 1RM by 10 lbs

bench press

3×10+

pullup

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

pullup

3×8

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE8
100 lbs
10 +
amrap
100 sec

close-grip bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

lateral raise

3×15

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
150 sec
2
85% 1RM
130 lbs
6
150 sec
3
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

deadlift

3×6+

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec
4
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 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 2+ reps, increase 1RM by 20 lbs

front squat

4×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

leg extension

3×10