Workout Routine

Free

Lagmo PPL

by lagmo88

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Starting TM is 90% of 1RM.

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

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 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 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

deadlift

3 sets

lat pulldown

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

lat pulldown

3 sets

chest supported rows

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

chest supported rows

3 sets

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 sets

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 sets

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 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 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 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

bench press

5 sets

overhead press

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

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

incline bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

lateral raise

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

lateral raise

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 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 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
100 sec
2
65% 1RM
70 lbs
10
100 sec
3
65% 1RM
70 lbs
10
100 sec

leg press

3 sets

hip thrust

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

hip thrust

3 sets

leg curl

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

leg curl

3 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5 +
amrap
100 sec

barbell row

5 sets

lat pulldown

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

lat pulldown

3 sets

chest supported rows

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

chest supported rows

3 sets

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 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

curl

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5 +
amrap
100 sec

bench press

5 sets

overhead press

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

overhead press

3 sets

incline bench press

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

incline bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

lateral raise

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

lateral raise

3 sets

Leg 2

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5 +
amrap
100 sec

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

squat

3 sets

leg press

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

leg press

3 sets

hip thrust

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

hip thrust

3 sets

leg curl

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

leg curl

3 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets