Workout Routine

Free

PPL&A

by Kodhammeren

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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

Push1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
8
100 sec
2
65% TM
15 lbs
8
100 sec
3
65% TM
15 lbs
8
100 sec
4
95% 1RM
24 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

seated shoulder press

3 sets

Machine bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

Machine bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

overhead triceps extensions

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

tricep pushdown

3 sets

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec
4
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

lat pulldown

3 sets

Machine row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

Machine row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

seated incline curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

hammer curl

3 sets

Legs & abs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
5 +
amrap
100 sec

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
5 +
amrap
100 sec

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8 +
amrap
100 sec

calf raise

4 sets

Machine crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8 +
amrap
100 sec

Machine crunch

4 sets

Push 2

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec
4
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

military press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

overhead triceps extensions

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5 +
amrap
100 sec

tricep pushdown

3 sets