Workout Routine

Free

PPL

by PoorDoddle

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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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
30 sec
2
65% 1RM
100 lbs
5
30 sec
3
75% 1RM
115 lbs
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

barbell row

6 sets

Single Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Single Arm Lat Pulldown

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

seated cable row

2×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

face pull

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

curl

3×8

hammer curl

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

hammer curl

3×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

reverse curl

2×8

Plate pinch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Plate pinch

2×15

Finger Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Finger Curl

2×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

wrist curl

2×12

Reverse Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Reverse Wrist Curl

2×12

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
30 sec
2
65% 1RM
100 lbs
5
30 sec
3
75% 1RM
115 lbs
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

incline bench press

2×12

Pec Deck

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

Pec Deck

2×12

seated shoulder press

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

seated shoulder press

3×12

triceps pushdowns

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

triceps pushdowns

3×12

overhead triceps extensions

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

overhead triceps extensions

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

lateral raise

5×12

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

incline reverse fly

3×15

Neck Curl

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

Neck Curl

3×12

Neck Extension

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

Neck Extension

3×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
30 sec
2
65% 1RM
100 lbs
5
30 sec
3
75% 1RM
115 lbs
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

squat

6 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3×15

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Hip abduction

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Hyperextensions

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

calf raise

5×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

shrug

3×15

Cable crunch

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

Cable crunch

3×12

Pull 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
30 sec
2
65% 1RM
29 lbs
5
30 sec
3
75% 1RM
34 lbs
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

lat pulldown

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

dumbbell row

2×12

Single Arm Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Seated Cable Row

2×12

Single Arm Face Pull

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

Single Arm Face Pull

3×12

Preacher Curl

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

Preacher Curl

2×12

Cable Seated Curl

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

Cable Seated Curl

2×12

Preacher Hammer Curls

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

Preacher Hammer Curls

2×12

Cable Single Arm Reverse Curl

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

Cable Single Arm Reverse Curl

2×12

Plate pinch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Plate pinch

2×12

Cable Finger Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Finger Curl

2×12

Cable Single Arm Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Single Arm Wrist Curl

2×12

Cable Single Arm Reverse Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Single Arm Reverse Wrist Curl

2×12

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
30 sec
2
65% 1RM
100 lbs
5
30 sec
3
75% 1RM
115 lbs
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

incline bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

bench press

2×12

Pec Deck

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

Pec Deck

2×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

seated shoulder press

3×5

overhead triceps extensions

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

overhead triceps extensions

3×12

tricep pushdown

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

tricep pushdown

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

lateral raise

5×12

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

incline reverse fly

3×15

Neck Curl

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

Neck Curl

3×12

Neck Extension

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

Neck Extension

3×12

Legs 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
30 sec
2
65% 1RM
100 lbs
5
30 sec
3
75% 1RM
115 lbs
2
120 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec
6
85% 1RM
130 lbs
5
180 sec

romanian deadlift

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

squat

3×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg extension

3×15

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Hip abduction

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
18
60 sec
5
–
–
15
60 sec

calf raise

5 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

shrug

3×15

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Leg raises

3×15