Workout Routine

Free

Pockets PPL

by DjCo

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3 days per week In the first few weeks set a baseline of appropriate weight and get familiar with the movements. Aim for progressive overload each week, adding an additional rep or a small weight increase.

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

seated cable row

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

seated cable row

3×12

lat pulldown

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

lat pulldown

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

curl

4×15

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s

Push

bench press

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

bench press

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15
100 sec

tricep pushdown

3×15

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

leg curl

3×12

leg extension

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

leg extension

3×15

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s