Workout Routine

Free

PPL

by blakenoonan

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6 week mesocycle focusing on increasing volume

Prime target muscle groups before compound lifts

Neck, calves, and forearms done separately.

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

Cossack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 8 lbs.

Cossack Squat

1×20

Front-Foot Elevated Split Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec
2
@RPE9
20
150 sec

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

Front-Foot Elevated Split Squat

2×20

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
25
150 sec
2
@RPE9
25
150 sec

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

leg press

2×25

Nordic Drop

Set
Reps
Rest time
1
6 +
amrap
150 sec

Nordic Drop

1×6+

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

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

Stiff Leg Deadlift

2×20

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec
2
@RPE9
20
150 sec

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

hip thrust

2×20

Push

Costal Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

Costal Chest Press

2×20

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec

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

incline bench press

1×20

High Incline Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

High Incline Press

2×20

Compound Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
120 sec
2
@RPE9
20
120 sec

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

Compound Raise

2×20

Archer Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

Archer Curls

2×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec

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

hammer curl

1×20

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

pullup

2×20

Underhand Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
120 sec
2
@RPE9
20
120 sec

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

Underhand Lat Pull-down

2×20

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

pendlay row

2×20

Leaning Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
120 sec
2
@RPE9
20
120 sec

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

Leaning Lateral Raise

2×20

Single Arm Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE9
20
100 sec

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

Single Arm Triceps Extension

2×20

Katana Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
120 sec

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

Katana Extension

1×20