Workout Routine

Free

PPL

by mreoinryan

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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

Push

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

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

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

skull crushers

2×25

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

lateral raise

2×25

Close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

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

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

Close grip bench press

2×25

Rear delt shoulder fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Rear delt shoulder fly

2×25

Floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Floor press

2×25

High Rotator Cuffs

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

High Rotator Cuffs

2×25

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

shoulder press

2×25

banded dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

banded dumbbell press

2×25

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

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

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

bench press

2×25

banded Overhead tricep extension

Set
Reps
Rest time
1
25
30 sec
2
25
30 sec

banded Overhead tricep extension

2×25

Pull

Lower trap raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

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

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

Lower trap raise

2×25

Hyperextension Bench

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Hyperextension Bench

4×30 s

Bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Bent over row

2×25

Inverted row

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Inverted row

2×25

Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Bicep curl

2×25

High pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

High pull

2×25

pullup

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

pullup

4 sets

Lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Lat pulldown

2×25

Legs

Lunges

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

Lunges

4 sets

Calf raises

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

Calf raises

4 sets

Squat Jump

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Squat Jump

4×30 s

Box Jumps

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Box Jumps

4×30 s

Banded Overhead Squat

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Banded Overhead Squat

4×30 s

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Hack squat

2×25

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Leg press

2×25

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

goblet squat

2×25

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

RDL

2×25

sumo deadlift kettle bell

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

sumo deadlift kettle bell

2×25

Single Leg RDL

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Single Leg RDL

4×30 s