Workout Routine

Free

PPL by Crez

by crezzyboy

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Balanced Workout (Compound + Accessories)

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

Workouts

Upper Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
0 sec
2
80% 1RM
20 lbs
8
0 sec
3
80% 1RM
20 lbs
8
0 sec
4
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
0 sec
2
50% 1RM
75 lbs
10
100 sec
3
50% 1RM
75 lbs
10
100 sec
4
50% 1RM
75 lbs
10
100 sec
5
50% 1RM
75 lbs
10
100 sec
6
50% 1RM
75 lbs
10
100 sec
7
50% 1RM
75 lbs
10
100 sec
8
50% 1RM
75 lbs
10
100 sec
9
50% 1RM
75 lbs
10
100 sec
10
50% 1RM
75 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.76 lbs.

bench press

10 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
10
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec
4
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2.76 lbs.

lateral raise

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

tricep pushdown

3 sets

Lower

Squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
0 sec
2
60% 1RM
90 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8
100 sec
5
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
12
100 sec
2
50% 1RM
55 lbs
12 +
amrap
100 sec
3
50% 1RM
55 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
85% 1RM
38 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

leg extension

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.41 lbs.

preacher curl

4 sets

Pull Day

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
0 sec
2
65% 1RM
29 lbs
10
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec
5
80% 1RM
36 lbs
8
0 sec
6
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

seated cable row

6 sets

Cable Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec
4
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2.76 lbs.

Cable Lat Pulldowns

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
85% 1RM
38 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

face pull

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 4.41 lbs.

preacher curl

4 sets

Upper Pull 2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
0 sec
2
80% 1RM
120 lbs
8
0 sec
3
80% 1RM
120 lbs
8
0 sec
4
80% 1RM
120 lbs
8
0 sec
5
80% 1RM
120 lbs
8
0 sec
6
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bent over row

6 sets

close grip 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
4
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

close grip lat pulldown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec
4
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

face pull

4 sets

Cable Curls

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 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Cable Curls

4 sets

Upper Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec
4
85% 1RM
21 lbs
10
100 sec
5
85% 1RM
21 lbs
10
100 sec
6
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

incline bench press

6 sets

seated shoulder press

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 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

seated shoulder press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
41 lbs
12
100 sec
2
90% 1RM
41 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec
4
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

tricep pushdown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
75% 1RM
34 lbs
12
100 sec
4
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

face pull

4 sets