Workout Routine

Free

PPL

by ayemen1

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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

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

Back & Bi’s

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

seated single arm cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

Push

Chest press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

4

–

–

0

0 sec

5

–

–

0

0 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

0 sec

2

–

–

0

0 sec

3

–

–

0

0 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec