Workout Routine

Free

PPL + AC

by sxphiax

Download free Hardy app

Abs mon PPL TUES, wed, thurs Glutes Sunday

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

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec

bench press

2×11

military press

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

military press

3×10

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec
3
–
–
9
60 sec

Seated Arnold's

3×9

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

lateral raise

3×5

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec

cable kickback

3×11

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec

Cable Rope Tricep Push Down

3×11

overhead triceps extension

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

overhead triceps extension

3×10

Pull

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
11
100 sec
3
–
–
12
100 sec

zottmann curl

3 sets

curl

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

curl

3×10

reverse curl

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

reverse curl

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
11
70 sec
3
–
–
12
70 sec

seated cable row

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec
3
–
–
9
60 sec

bent over row

3×9

Trap Shrugs

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

Trap Shrugs

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec

lat pulldown

3×11

Legs 🦵🏻

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

goblet squat

2×11

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
11
60 sec
3
–
–
13
60 sec

leg press

3 sets

Hip abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
30 sec
2
–
–
13
30 sec
3
–
–
13
30 sec

Hip abductor

3×13

Hip adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
40 sec
2
–
–
13
40 sec
3
–
–
13
40 sec

Hip adductor

3×13

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
70 sec
2
–
–
12
70 sec
3
–
–
13
70 sec

Seated leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
70 sec
2
–
–
12
70 sec
3
–
–
13
70 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
15 sec
2
–
–
9
15 sec

calf raise

2×9

Smith squats

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

Smith squats

3×10

Abs/cardio

Treadmill

Set
Time
Rest time
1
30 sec
100 sec

Treadmill

1×30 s

side plank dips

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

side plank dips

2×10

Russian twists (add weight)

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Russian twists (add weight)

3×30 s

Scissor

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

Scissor

2×30 s

Flutter kicks

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

Flutter kicks

2 sets

Toe reach

Set
Time
Rest time
1
20 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Toe reach

3 sets

Alternating leg lowers

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Alternating leg lowers

3×30 s

Crunch (with any weight)

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Crunch (with any weight)

3×30 s

Jackknives

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

Jackknives

2 sets

Glutes/stretch

hip thrust

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

hip thrust

3×10

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec

RDL

3×11

bulgarian split squat

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

bulgarian split squat

3×10

Hyperextensions

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

Hyperextensions

2×10

Cable abductors

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

Cable abductors

3×10

cable kickback

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

cable kickback

3×10