Workout Routine

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PGPLBoo

by DomGionet

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
100 sec
2
90% 1RM
135 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

3×5

Incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Incline dumbell press

3×10

Lu Raise

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

Lu Raise

3×15

Overhead Cable Tricep Extentions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Overhead Cable Tricep Extentions

3×10

skull crushers

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

skull crushers

3×10

Glutes

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

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

deadlift

3×5

Hip Thurst

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
60% 1RM
15 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec

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

Hip Thurst

3×10

forward lunges

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

forward lunges

3×15+

Glute kickbacks

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

Glute kickbacks

3×10

Abs

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

Abs

3×10

Pull

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
5
100 sec
2
65% TM
16 lbs
5
100 sec
3
65% TM
16 lbs
5
100 sec

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

dumbbell row

3×5

lat pulldown

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

lat pulldown

3×10

back extensions

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

back extensions

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

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

seated incline curl

3×10

hammer curl

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

hammer curl

3×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

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

squat

3×5

leg extension

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

leg extension

3×15

leg curl

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

leg curl

3×15

Standing calf raise

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

Standing calf raise

3×10