Workout Routine

Free

PPL FOCUS SHIFT

by nstoltz

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PPL 8 Day Pull - Lower Back, Rear Delt Focus w/abs Push - Chest Focus Legs - Quad Focus w/abs Rest - Stretch Pull - Lat Focus Push - Delt Focus w/abs Legs - Hamstring Focus Rest - Stretch

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 w/Abs

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 lbs.

rack deadlift

3×5+

ISO LOW ROW

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 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
2
80% 1RM
36 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
3
80% 1RM
36 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 lbs.

ISO LOW ROW

3×8+

ISO Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 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
2
75% 1RM
34 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
3
75% 1RM
34 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 lbs.

ISO Lat Pulldown

3×8+

face pull

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

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

face pull

3×12+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10 +
amrap
100 sec
2
70% 1RM
105 lbs
10 +
amrap
100 sec
3
70% 1RM
105 lbs
10 +
amrap
100 sec

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

preacher curl

3×10+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

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

seated curl

3×12+

Seated High Row Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8 +
amrap
100 sec
2
75% 1RM
34 lbs
8 +
amrap
100 sec
3
75% 1RM
34 lbs
8 +
amrap
100 sec

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

Seated High Row Machine

3×8+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10 +
amrap
60 sec
2
70% 1RM
31 lbs
10 +
amrap
60 sec
3
70% 1RM
31 lbs
10 +
amrap
60 sec

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

Cable crunch

3×10+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

incline bench press

3×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

romanian deadlift

3×8