Workout Routine

Free

PPL 4x phase 1

by Kurtmdos

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Nippard PPL phase 1

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

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
4
180 sec
2
65% TM
100 lbs
2
180 sec
3
85% TM
130 lbs
1
180 sec
4
@RPE9
130 lbs
4
180 sec

squat

4 sets

Pause squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
180 sec
2
@RPE9
125 lbs
5
180 sec

Pause squat

2×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec
4
@RPE10
31 lbs
12
60 sec

leg curl

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
10
120 sec
2
@RPE9
32 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec

leg extension

3×10

Leg Press Toe Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec
4
@RPE10
31 lbs
12
60 sec
5
@RPE10
31 lbs
12
60 sec

Leg Press Toe Press

5×12

Decline Plate Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
12
100 sec
2
@RPE10
75 lbs
12
100 sec
3
@RPE10
75 lbs
12
100 sec
4
@RPE10
75 lbs
12
100 sec

Decline Plate Crunch

4×12

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
220 sec
2
65% TM
100 lbs
3
220 sec
3
85% TM
130 lbs
1
220 sec
4
@RPE9
125 lbs
5
220 sec
5
@RPE9
115 lbs
8
220 sec
6
@RPE9
115 lbs
8
220 sec

bench press

6 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
150 sec
2
70% TM
18 lbs
6
150 sec
3
@RPE10
18 lbs
10
150 sec

seated shoulder press

3 sets

Press Around & Static Stretch (30s)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
@RPE10
15
0 sec
3
–
–
1
0 sec
4
@RPE10
15
0 sec
5
–
–
1
0 sec

Press Around & Static Stretch (30s)

5 sets

Cross-Body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

Cross-Body Cable Y-Raise

4×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

tricep pushdown

4×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec

triceps extension

2×12

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
150 sec
2
@RPE7
29 lbs
10
150 sec
3
@RPE8
31 lbs
10
150 sec
4
@RPE10
33 lbs
10
150 sec

lat pulldown

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
50% TM
23 lbs
5
150 sec

lat pulldown

2 sets

Omni-Grip Machine Chest Supported Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
12
150 sec
2
70% TM
31 lbs
8
150 sec
3
@RPE9
29 lbs
12
150 sec
4
@RPE9
29 lbs
12
150 sec
5
@RPE9
29 lbs
12
150 sec

Omni-Grip Machine Chest Supported Row

5 sets

Cable Lat Pullover & Static Lat Stretch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
150 sec
2
@RPE10
31 lbs
12
0 sec
3
–
–
1
150 sec
4
@RPE10
31 lbs
12
0 sec
5
–
–
1
150 sec

Cable Lat Pullover & Static Lat Stretch

5 sets

Omni-Direction Face Pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

Omni-Direction Face Pull

4×12

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec

Cable curl

4×8

Bottom-Half Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

Bottom-Half Spider Curl

2×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
110 lbs
10
100 sec
2
@RPE10
110 lbs
10
100 sec

shrug

2×10

Full Body

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
220 sec
2
65% TM
100 lbs
3
220 sec
3
85% TM
130 lbs
2
220 sec
4
@RPE9
125 lbs
5
220 sec

deadlift

4 sets

Stiff-Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
220 sec
2
@RPE9
115 lbs
8
220 sec

Stiff-Leg Deadlift

2×8

Close Grip Incline Benchpress

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
220 sec
2
70% TM
105 lbs
7
220 sec
3
@RPE9
115 lbs
8
220 sec
4
@RPE9
125 lbs
5
220 sec
5
@RPE9
100 lbs
12
220 sec

Close Grip Incline Benchpress

5 sets

Underhand Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
150 sec
2
70% TM
31 lbs
7
150 sec
3
@RPE9
32 lbs
10
150 sec
4
@RPE9
32 lbs
10
150 sec

Underhand Lat Pull-down

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
12
150 sec
2
70% TM
75 lbs
8
150 sec
3
@RPE9
70 lbs
12
150 sec
4
@RPE9
70 lbs
12
150 sec
5
@RPE9
70 lbs
12
150 sec

leg press

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
12
150 sec
2
70% TM
18 lbs
8
150 sec
3
@RPE9
16 lbs
12
150 sec
4
@RPE9
16 lbs
12
150 sec

single arm row

4 sets

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
0 sec

diamond push-ups

1×10+