Workout Routine

Free

PLP

by Seschtag

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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

Push-Day A

bench press

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

bench press

1×3

Larsen Press

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

Larsen Press

2×10

Standing Arnold Press

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

Standing Arnold Press

3×8

Press-Around

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Press-Around

2×12

Pec Stretch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec

Pec Stretch

2×30

Cross-Body Cable Y-Raise

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

Cross-Body Cable Y-Raise

3×12

Squeeze-Only Pressdown

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

Squeeze-Only Pressdown

3×8

Stretch-Only Overhead Extension

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

Stretch-Only Overhead Extension

3×8

Cross-Body Tricep Extension

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

Cross-Body Tricep Extension

2×10

Leg-Day A

squat

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

squat

3×100

Toe Raises (Therapeutic Exercise)

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

Toe Raises (Therapeutic Exercise)

3×15+

hip thrust

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

hip thrust

3×10

Seated Leg Curl

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

Seated Leg Curl

3×10

Standing Calf Raise (Machine)

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

Standing Calf Raise (Machine)

3×15

Side to Side Abs

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

Side to Side Abs

3×10

Pull-Day A

Lat Pulldown (Feeder)

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

Lat Pulldown (Feeder)

4×10

Lat Pulldown Failure Set+30% Dropset

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

Lat Pulldown Failure Set+30% Dropset

1×10

Omni-Grip Chest Supported Row

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

Omni-Grip Chest Supported Row

3×10

Cable Row

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

Cable Row

3×10

Static Lat Stretch

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Static Lat Stretch

2×30 s

Omni-Direction Face Pull

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

Omni-Direction Face Pull

3×12

Ez-Bar Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Ez-Bar Bicep Curl

3×6

Bicep Pull-ups

Set
Reps
Rest time
1
0
100 sec
2
0
100 sec

Bicep Pull-ups

2×0

Push-Day B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec

incline bench press

3 sets

Shoulder Press

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

Shoulder Press

3×10+

Floor Reset Skullcrusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Floor Reset Skullcrusher

3×6

cable crossover

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

cable crossover

3×10

lateral raise

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

lateral raise

3×20

Front Raise Plate

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

Front Raise Plate

2×15

diamond push-ups

Set
Reps
Rest time
1
0 +
amrap
100 sec

diamond push-ups

1×0+

Leg-Day B

straight leg deadlift

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

straight leg deadlift

2×8

leg press

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

leg press

4×10

Reverse Lunges (Glutes Focused)

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

Reverse Lunges (Glutes Focused)

3×12

Seated Hamstring Curl

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

Seated Hamstring Curl

3×8

Slow-Eccentric Leg Extension

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

Slow-Eccentric Leg Extension

3×8

Standing Calf Raise (Machine)

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

Standing Calf Raise (Machine)

3×15

Crunches

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

Crunches

3×12

Pull-Day B

One-Arm Half-Kneeling Lat Pulldown

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

One-Arm Half-Kneeling Lat Pulldown

3×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec

pullup

1×0+

Kroc Row

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

Kroc Row

3×10

Cable Shrug-In

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

Cable Shrug-In

3×10

Reverse Pec Deck

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

Reverse Pec Deck

3×10

Overhead Cable Bicep Curl

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

Overhead Cable Bicep Curl

3×10