Workout Routine

Free

Metallicadpa’s PPL

by Deelowday

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Push, Pull, Legs split from the original Reddit post by u/Metallicadpa.

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

Workouts

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

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

deadlift

1×5+

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

seated cable row

3×12

rear delt fly

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

rear delt fly

3×12

hammer curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

hammer curl

3×12

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

curl

3×12

Elastic Band Iron Cross

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Elastic Band Iron Cross

3×20

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

bench press

5×5+

overhead press

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

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

overhead press

3×12

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

3×12

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

3×20

overhead triceps extensions

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

side lateral raise

3×20

Supports

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

Supports

3×30 s

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

squat

5×5+

romanian deadlift

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

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

romanian deadlift

3×12

leg press

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

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

leg press

3×12

leg curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

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

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

calf raise

3×12

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

barbell row

5×5+

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

seated cable row

3×12

rear delt fly

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

rear delt fly

3×20

hammer curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

hammer curl

3×12

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

curl

3×12

front raise

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

front raise

3×15

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

overhead press

5×5+

bench press

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

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

bench press

3×12

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

3×12

skull crushers

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

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

skull crushers

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

3×20

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

cable kickback

3×20

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

side lateral raise

3×20

rear pushup position

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

rear pushup position

3×30 s

Legs 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

squat

5×5+

romanian deadlift

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

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

romanian deadlift

3×12

leg press

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

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

leg press

3×12

leg curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

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

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

calf raise

3×12