Workout Routine

Free

PPL

by rosenbuske

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Push Pull Legs

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
65% 1RM
100 lbs
6
120 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

bench press

3×6+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
90 sec
2
65% 1RM
100 lbs
6
90 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

seated shoulder press

3×6+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
90 sec
2
65% 1RM
100 lbs
6
90 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

incline bench press

3×6+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
6
90 sec
2
65% 1RM
16 lbs
6
90 sec
3
65% 1RM
16 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

side lateral raise

3×6+

dip

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
90 sec
2
65% 1RM
70 lbs
10
90 sec
3
65% 1RM
70 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

dip

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
6
60 sec
2
65% 1RM
29 lbs
6
60 sec
3
65% 1RM
29 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

tricep pushdown

3×6+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
6
60 sec
2
65% 1RM
16 lbs
6
60 sec
3
65% 1RM
16 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

rear delt fly

3×6+

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
120 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

deadlift

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
6
90 sec
2
65% 1RM
29 lbs
6
90 sec
3
65% 1RM
29 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

lat pulldown

3×6+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
90 sec
2
65% 1RM
100 lbs
6
90 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

barbell row

3×6+

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
6
90 sec
2
65% 1RM
70 lbs
6
90 sec
3
65% 1RM
70 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

chinup

3×6+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
6
60 sec
2
65% 1RM
16 lbs
6
60 sec
3
65% 1RM
16 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

shrug

3×6+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
60 sec
2
65% 1RM
100 lbs
6
60 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

curl

3×6+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
6
60 sec
2
65% 1RM
16 lbs
6
60 sec
3
65% 1RM
16 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

hammer curl

3×6+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
120 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

squat

3×6+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
90 sec
2
65% 1RM
100 lbs
6
90 sec
3
65% 1RM
100 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

romanian deadlift

3×6+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
6
90 sec
2
65% 1RM
29 lbs
6
90 sec
3
65% 1RM
29 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

leg extension

3×6+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
6
90 sec
2
65% 1RM
29 lbs
6
90 sec
3
65% 1RM
29 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

leg curl

3×6+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
6
60 sec
2
65% 1RM
70 lbs
6
60 sec
3
65% 1RM
70 lbs
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

calf raise

3×6+

plank

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

plank

3×30 s

Leg raises

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

Leg raises

3×10+