Workout Routine

Free

Nippard PPL

by LeviH

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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

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
240 sec
2
70% 1RM
105 lbs
5
240 sec
3
70% 1RM
105 lbs
5
240 sec
4
70% 1RM
105 lbs
5 +
amrap
Prog. Overload
240 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

4×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
120 sec
2
65% 1RM
16 lbs
12
120 sec
3
65% 1RM
16 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
120 sec
2
65% 1RM
29 lbs
15
120 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
120 sec
2
65% 1RM
29 lbs
15
120 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg curl

3×15+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

calf raise

3×10+

Abs

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
65 lbs
12
120 sec
2
@RPE6
65 lbs
12
120 sec
3
@RPE6
65 lbs
12
120 sec

Abs

3×12

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
80 lbs
8
180 sec
2
@RPE7
80 lbs
8
180 sec
3
@RPE7
80 lbs
8
180 sec
4
@RPE7
80 lbs
8 +
amrap
180 sec

pullup

4×8+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
180 sec
2
65% 1RM
100 lbs
6
180 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3-4 reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pendlay row

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

3×10+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
150 sec
2
65% 1RM
70 lbs
10
150 sec
3
65% 1RM
70 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

t-bar row

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
120 sec
2
65% 1RM
29 lbs
12
120 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
120 sec
2
65% 1RM
16 lbs
15
120 sec
3
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3×15+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
120 sec
2
65% 1RM
100 lbs
12
120 sec
3
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

preacher curl

3×12+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 lbs
5
180 sec
3
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
180 sec
2
65% 1RM
100 lbs
8
180 sec
3
65% 1RM
100 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
180 sec
2
65% 1RM
16 lbs
8
180 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

3×8+

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
120 sec
2
65% 1RM
16 lbs
12
120 sec
3
65% 1RM
16 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

fly

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
120 sec
2
65% 1RM
29 lbs
12
120 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps extension

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
120 sec
2
65% 1RM
16 lbs
15
120 sec
3
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3×15+

Abs

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

Abs

3×12