Workout Routine

Free

PPL Modified

by Vuxgaming

Download free Hardy app

My version of reddit's PPL

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

Workouts

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
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 %

deadlift

1×5+

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

t-bar row

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

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

t-bar row

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec
4
–
–
20
180 sec
5
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

face pull

5×20

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

curl

4×12

hammer curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

hammer curl

4×12

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
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
180 sec
2
–
–
12
180 sec
3
–
–
12
180 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
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

incline bench press

3×12

overhead triceps extensions

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

overhead triceps extensions

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

lateral raise

3×20

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

lateral raise

3×20

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
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
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 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
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 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
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec
4
–
–
20
180 sec
5
–
–
20
180 sec

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

calf raise

5×20

Pull 2

barbell row

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

lat pulldown

3×12

t-bar row

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

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

t-bar row

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec
4
–
–
20
180 sec
5
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

face pull

5×20

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

curl

4×12

hammer curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

hammer curl

4×12

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
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
180 sec
2
–
–
12
180 sec
3
–
–
12
180 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
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

incline bench press

3×12

overhead triceps extensions

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

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

overhead triceps extensions

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

lateral raise

3×20

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

lateral raise

3×20