Workout Routine

Free

PPL Rulich NEWEST

by Rulichster

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START 19.8.26

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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
80% 1RM
120 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5×5+

lat pulldown

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
50% 1RM
23 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

4×12+

seated cable row

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
50% 1RM
23 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

4×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
15
100 sec
2
85% 1RM
38 lbs
15
100 sec
3
85% 1RM
38 lbs
15
100 sec
4
85% 1RM
38 lbs
15
100 sec
5
85% 1RM
38 lbs
15
100 sec
6
85% 1RM
38 lbs
15 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

6×15+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 lbs
12
100 sec
5
50% 1RM
13 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

5×12+

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
65% 1RM
100 lbs
12
100 sec
5
50% 1RM
75 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cambered bar curl

5×12+

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

plank

6×30 s

Cable Skullcrusher

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% TM
26 lbs
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Cable Skullcrusher

4×12

pullup

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

pullup

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

4×5

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
85% 1RM
21 lbs
5
100 sec
5
70% 1RM
18 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5×5+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated overhead press

4×12+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
–
–
12 +
amrap
100 sec

incline bench press

4 sets

tricep pushdown

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

tricep pushdown

4×12+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

overhead triceps extensions

4×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15 +
amrap
100 sec

lateral raise

4×15+

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5×15

front raise

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

Overload: After 5 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 5 uncompleted sessions, 1RM will be suggested to decrease by 10 %

front raise

3×8

lateral raise

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
4
65% 1RM
16 lbs
8
100 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 5 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

4×8

cable crossover

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
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

cable crossover

4×12+

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 lbs
12 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

fly

4×12+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
50% 1RM
75 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
50% 1RM
75 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
12
100 sec
2
85% 1RM
95 lbs
12
100 sec
3
85% 1RM
95 lbs
12
100 sec
4
65% 1RM
70 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4×12+

leg curl

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
65% 1RM
29 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

4×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12 +
amrap
100 sec

calf raise

6×12+

hack squat

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hack squat

5×5

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
50% 1RM
75 lbs
5 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

5×5+

lat pulldown

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
50% 1RM
23 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

4×12+

seated cable row

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
50% 1RM
23 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

4×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
100 sec
2
65% 1RM
29 lbs
20
100 sec
3
65% 1RM
29 lbs
20
100 sec
4
65% 1RM
29 lbs
20
100 sec
5
65% 1RM
29 lbs
20
100 sec
6
50% 1RM
23 lbs
20 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

6×20+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 lbs
12
100 sec
5
50% 1RM
13 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

5×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 lbs
12
100 sec
5
50% 1RM
13 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

5×12+

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

plank

6×30 s

Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
60% 1RM
90 lbs
5 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
60% 1RM
90 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
60% 1RM
15 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4×12+

tricep pushdown

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
60% 1RM
27 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

4×12+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
50% 1RM
13 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

4×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
50% 1RM
13 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

4×12+

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec
6
10
100 sec

hanging leg raises

6×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
50% 1RM
75 lbs
5 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
50% 1RM
75 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
100 sec
2
65% 1RM
70 lbs
12
100 sec
3
65% 1RM
70 lbs
12
100 sec
4
65% 1RM
70 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

6×12+

leg curl

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
50% 1RM
23 lbs
12 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

4×12+