Workout Routine

Free

My PPL

by jakem

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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
Unaffected
Light
Moderate
High
Very High

Workouts

Pull

lat pulldown

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

lat pulldown

3×10

seated cable row

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

seated cable row

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

rear delt fly

5×10

preacher curl

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

preacher curl

4×10

curl

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

curl

4×10

Push

bench press

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

bench press

5×5+

overhead press

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

overhead press

3×10

Incline dumbell bench press

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

Incline dumbell bench press

3×10

tricep pushdown

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

tricep pushdown

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3×18

overhead triceps extensions

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

overhead triceps extensions

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3×18

Legs

squat

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

squat

3×5+

romanian deadlift

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

romanian deadlift

3×10

leg curl

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

leg curl

3×10

leg press

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

leg press

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec
4
–
–
12 +
amrap
0 sec

calf raise

4×12+

Pull 2

barbell row

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

barbell row

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec

lat pulldown

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec

seated cable row

3×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec
4
–
–
18
0 sec
5
–
–
18
0 sec

rear delt fly

5×18

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
0 sec

preacher curl

4×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
0 sec

curl

4×10+

Push 2

overhead press

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

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec

bench press

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec

incline bench press

3×10+

tricep pushdown

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

tricep pushdown

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3×18

overhead triceps extensions

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

overhead triceps extensions

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3×18

Legs 2

squat

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

squat

3×5+

romanian deadlift

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

romanian deadlift

3×10

leg curl

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

leg curl

3×10+

leg press

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

leg press

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

calf raise

4×12+