Workout Routine

Free

PPL

by patrickylt

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Push, Pull, Legs split from the original Reddit post by u/Metallicadpa.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull (DL)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

1×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

seated cable row

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
20
90 sec
2
100% TM
45 lbs
20
90 sec
3
100% TM
45 lbs
20
90 sec
4
100% TM
45 lbs
20
90 sec
5
100% TM
45 lbs
20
90 sec

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

face pull

5×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

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

hammer curl

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

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

curl

4×12

Push (BP)

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

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

overhead press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

incline bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
20
90 sec
2
100% TM
25 lbs
20
90 sec
3
100% TM
25 lbs
20
90 sec

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

lateral raise

3×20

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
20
90 sec
2
100% TM
25 lbs
20
90 sec
3
100% TM
25 lbs
20
90 sec

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

side lateral raise

3×20

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
12
90 sec
2
100% TM
150 lbs
12
90 sec
3
100% TM
150 lbs
12
90 sec

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

romanian deadlift

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
12
90 sec
2
100% TM
110 lbs
12
90 sec
3
100% TM
110 lbs
12
90 sec

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

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
12
90 sec
2
100% TM
110 lbs
12
90 sec
3
100% TM
110 lbs
12
90 sec

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

calf raise

3×12

Pull (BR)

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

barbell row

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

seated cable row

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
20
90 sec
2
100% TM
45 lbs
20
90 sec
3
100% TM
45 lbs
20
90 sec
4
100% TM
45 lbs
20
90 sec
5
100% TM
45 lbs
20
90 sec

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

face pull

5×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec
4
100% TM
25 lbs
12
90 sec

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

hammer curl

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec
4
100% TM
25 lbs
12
90 sec

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

curl

4×12

Push (OHP)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

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

bench press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

incline bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
20
90 sec
2
100% TM
25 lbs
20
90 sec
3
100% TM
25 lbs
20
90 sec

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

lateral raise

3×20

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
20
90 sec
2
100% TM
25 lbs
20
90 sec
3
100% TM
25 lbs
20
90 sec

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

side lateral raise

3×20