Workout Routine

Free

Mat & Ethan PPL

by Pikamattiiyyy

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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

Mat Push

Incline Smith Machine Press

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

Incline Smith Machine Press

3×8

Smith Machine JM Press

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

Smith Machine JM Press

3×8

Flat Dumbbell Fly

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

Flat Dumbbell Fly

3×8

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Machine Fly

1×10+

Machine Lateral Raise

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

Machine Lateral Raise

4×8

Ethan Pull

Smith Machine Bent Over Row

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

Smith Machine Bent Over Row

3×10

Single Arm Pull Down

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

Single Arm Pull Down

3×12

Seated Incline Dumbbell Curl

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

Seated Incline Dumbbell Curl

3×8

Barbell Wrist Curl

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

Barbell Wrist Curl

3×15

Mat Legs

Single Leg Dumbbell SLDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Single Leg Dumbbell SLDL

2×8

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Belt Squat

2×8

Single Leg Hip Thrust

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

Single Leg Hip Thrust

2×15

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3×8

Ab Curl Up (GHD)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Ab Curl Up (GHD)

2×8

Ethan Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
120 lbs
3
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3 sets

Incline Dumbbell Fly

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

Incline Dumbbell Fly

3×8

Single Arm Cross Body Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec

Single Arm Cross Body Machine Fly

1×10+

Tricep Overhead Extension

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

Tricep Overhead Extension

3×10

Machine Lateral Raise

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

Machine Lateral Raise

4×8

Ethan Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec

hack squat

2×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
60 sec

hip thrust

1×15+

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

Lying Hamstring Curl

4×15

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3×10

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

renegade row

2×8

Mat Pull

Single Arm Assisted Pull Up

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

Single Arm Assisted Pull Up

3×8

Wide-Grip Machine Row

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

Wide-Grip Machine Row

3×15

Strict Dumbbell Curl

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

Strict Dumbbell Curl

3×10

Reverse Barbell Curl

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

Reverse Barbell Curl

3×10