Workout Routine

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PPL

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Push Pull /R/ Legs Push /R/ Pull Legs

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Push D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
1
100 sec
2
75% 1RM
115 lbs
3
100 sec
3
75% 1RM
115 lbs
3
100 sec
4
75% 1RM
115 lbs
3
100 sec
5
75% 1RM
115 lbs
3
100 sec
6
75% 1RM
115 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

bench press

6 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3-4 reps, increase 1RM by 15 lbs

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

Machine Shoulder Press

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

lateral raise

3×15

dip

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

dip

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

overhead triceps extensions

3×12

Reverse Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
30 lbs
10
100 sec
2
@RPE7.5
30 lbs
10
100 sec
3
@RPE7.5
30 lbs
10
100 sec

Reverse Tricep Extension

3×10

Push D2

Paused bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
4
100 sec
2
75% 1RM
115 lbs
4
100 sec
3
75% 1RM
115 lbs
4
100 sec

Paused bench press

3×4

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec

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

incline dumbbell press

3×8

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE8
110 lbs
8
100 sec
4
@RPE8
110 lbs
8
100 sec

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

military press

4×8

front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

front raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec
4
@RPE7
29 lbs
10
100 sec

tricep pushdown

4×10

Dip

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Dip

3×10

Pull D1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
145 lbs
1
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5
100 sec
4
@RPE7
120 lbs
5
100 sec

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

deadlift

4 sets

pullup

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

pullup

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE8
28 lbs
12
100 sec

seated cable row

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

face pull

3×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
15 lbs
12
100 sec
2
@RPE7.5
15 lbs
12
100 sec
3
@RPE7.5
15 lbs
12
100 sec
4
@RPE7.5
15 lbs
12
100 sec

hammer curl

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE8
18 lbs
8
100 sec

curl

4×8

Pull D2

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec

Paused Deadlift

4×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE8
110 lbs
8
100 sec
4
@RPE8
110 lbs
8
100 sec

barbell row

4×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8 +
amrap
100 sec
2
@RPE9
34 lbs
8 +
amrap
100 sec

lat pulldown

2×8+

Machine High Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

Machine High Row

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

preacher curl

3×15

Legs D1

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
100 sec
2
70% 1RM
105 lbs
3
100 sec
3
70% 1RM
105 lbs
3
100 sec
4
70% 1RM
105 lbs
3
100 sec
5
70% 1RM
105 lbs
3
100 sec
6
70% 1RM
105 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

squat

6 sets

romanian deadlift

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

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

romanian deadlift

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE8
18 lbs
8
100 sec

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

bulgarian split squat

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12 +
amrap
100 sec

leg extension

2×12+

Legs D2

Paused squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
115 lbs
6
100 sec
2
@RPE7
115 lbs
6
100 sec
3
@RPE7
115 lbs
6
100 sec

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

Paused squat

3×6

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE8
110 lbs
8
100 sec
4
@RPE8
110 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

hack squat

4×8

Single leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec
4
@RPE7
27 lbs
12
100 sec

Single leg press

4×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec
4
@RPE7
29 lbs
10
100 sec

leg curl

4×10

Adductor/Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

Adductor/Abductor Machine

3×12