Workout Routine

Free

PPL 6xWeek

by rage

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1 major compound exercise focus into another compound or accessory exercise This is my rendition of the basic 6 day ppl Rpe 9-10 for the most part, some exercises are in the 7.5 rpe range, 3-1-3 BB tempo, mid to high intensity. Try to increase the weight from 2/4 in 2/4 weeks respectively. 3-rest-3 or 6-rest-repeat

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

Pull - Pull Up

Chin Up Machine

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
5
100 sec
2
65% 1RM
29 lbs
5
100 sec
3
80% 1RM
36 lbs
5
100 sec

Chin Up Machine

3×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated cable row

3×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pullovers

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec
4
70% 1RM
105 lbs
10
100 sec
5
70% 1RM
105 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

5×10

Push - Overhead Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
10
100 sec
2
73% 1RM
110 lbs
10
100 sec
3
73% 1RM
110 lbs
10
100 sec
4
80% TM
110 lbs
10
100 sec
5
80% TM
110 lbs
10
100 sec
6
–
–
10
100 sec

bench press

6×10

Dips

Set
Reps
Rest time
1
10
100 sec

Dips

1×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

overhead press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec
4
70% 1RM
18 lbs
10
100 sec
5
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

5×10

Legs - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec
8
80% 1RM
120 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

8×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
10
100 sec
2
80% 1RM
90 lbs
10
100 sec
3
80% 1RM
90 lbs
10
100 sec
4
80% 1RM
90 lbs
10
100 sec
5
80% 1RM
90 lbs
10 +
amrap
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

5×10+

Pull - Row

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec
5
80% 1RM
120 lbs
8
100 sec
6
80% 1RM
120 lbs
8
100 sec
7
80% 1RM
120 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

barbell row

7×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10
100 sec
4
70% 1RM
18 lbs
10
100 sec
5
70% 1RM
18 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

5×10

Push - Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
80% 1RM
120 lbs
8
100 sec
5
80% 1RM
120 lbs
8
100 sec
6
80% 1RM
120 lbs
8
100 sec
7
80% 1RM
120 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

7×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×10

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Machine fly

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
55% 1RM
25 lbs
10
100 sec

side lateral raise

4×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
70% 1RM
31 lbs
10
100 sec
5
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps pushdowns

5×10

Legs - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec
7
80% 1RM
120 lbs
5
100 sec
8
80% 1RM
120 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

8×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
100 sec
2
70% 1RM
75 lbs
10
100 sec
3
70% 1RM
75 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3×10

Aductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Aductor

3×10

Abductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abductor

3×10