Workout Routine

Free

MAN PPL

by Latchanaa

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melissa aidan nick

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 1

1 Arm Lat Pull In

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
100 sec
2
@RPE6
20
100 sec

1 Arm Lat Pull In

2×20

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec

preacher curl

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

face pull

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
21
100 sec
2
@RPE8
21
100 sec

curl

2×21

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec

seated cable row

3×10

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

reverse curl

3×20

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec
4
@RPE7
32 lbs
8
100 sec

lat pulldown

4×8

Legs 2

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

calf raise

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16
100 sec
2
@RPE7
16
100 sec
3
@RPE7
16
100 sec

leg extension

3×16

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
65 lbs
12
100 sec
2
@RPE7
65 lbs
12
100 sec
3
@RPE7
65 lbs
12
100 sec

leg press

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5
100 sec
4
@RPE7
120 lbs
5
100 sec

romanian deadlift

4×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

front squat

3×8

Push 1

bench press

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

bench press

3×4

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

Shoulder press

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
70 lbs
10
100 sec
2
@RPE7
70 lbs
10
100 sec
3
@RPE7
70 lbs
10
100 sec

dip

3×10

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec

fly

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec

skull crushers

3×12

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

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

plank

4×30 s

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
70% 1RM
105 lbs
5
100 sec

squat

4×5

deadlift

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

deadlift

2×8

hip thrust

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

hip thrust

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
100 sec
2
@RPE7
20
100 sec

lunge

2×20

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg curl

3×15

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
@RPE7
16 lbs
10
100 sec

Seated Calf Raise

3×10

Pull 2

Neutral Grip Lat Pulldown

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

Neutral Grip Lat Pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec

seated cable row

3×8

hammer curl

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

hammer curl

3×8

shrug

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

shrug

3×15

seated cable row

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

seated cable row

3×10

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
6
100 sec
2
70% TM
95 lbs
6
100 sec
3
70% TM
95 lbs
6
100 sec

bench press

3×6

military press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec

military press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

incline bench press

3×12

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

fly

3×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

Cable crunch

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

tricep pushdown

3×20

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

lateral raise

3×8