Workout Routine

Free

PPL i guess

by Zdravko

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Workout Split 2

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

Workouts

Push (Chest, Triceps & Shoulders)

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3 +
amrap
100 sec
2
–
–
3 +
amrap
100 sec
3
–
–
3 +
amrap
100 sec

pullup

3×3+

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3×20+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

incline bench press

3×10

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

fly

3×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

overhead triceps extension

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated shoulder press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2×150 s

5 minute Ab Workout

Set
Time
Rest time
1
330 sec
100 sec
2
330 sec
100 sec

5 minute Ab Workout

2×330 s

Pull (Back, Biceps, Shoulders & Traps)

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3 +
amrap
100 sec
2
–
–
3 +
amrap
100 sec
3
–
–
3 +
amrap
100 sec

pullup

3×3+

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3×20+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dumbbell row

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

concentration curl

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

rear delt fly

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

shrug

3×10

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2×150 s

5 minute Ab Workout

Set
Time
Rest time
1
330 sec
100 sec
2
330 sec
100 sec

5 minute Ab Workout

2×330 s

Legs

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3 +
amrap
100 sec
2
–
–
3 +
amrap
100 sec
3
–
–
3 +
amrap
100 sec

pullup

3×3+

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3×20+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

deadlift

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

squat

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lunge

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg press

3×10

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2×150 s

5 minute Ab Workout

Set
Time
Rest time
1
330 sec
100 sec
2
330 sec
100 sec

5 minute Ab Workout

2×330 s