Workout Routine

Free

PPL

by olivierko

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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 #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

bench press

5×10

Seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

Seated shoulder press

5×10

Press around

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

Press around

4×10

Y raise

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

Y raise

4×10

tricep pushdown

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

tricep pushdown

4×10

triceps extension

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

triceps extension

4×10

Pull #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

lat pulldown

5×10

Chest supported row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

Chest supported row

5×10

face pull

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

face pull

4×10

Hyperextensions

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

Hyperextensions

3×10

Ez curl

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

Ez curl

4×10

Preacher curl

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

Preacher curl

3×10

Legs #1

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

leg press

5×10

calf raise

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

calf raise

4×10

Seated hamstring curl

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

Seated hamstring curl

4×10

leg extension

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

leg extension

4×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Cable crunch

4×20

hanging leg raises

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

hanging leg raises

3×15