Workout Routine

Free

PPLPPL

by PSapo

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Naujas PPL, sutvarkytas pagal mano poreikius ir tai ką mėgstu daryt.

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

Workouts

Push (Bench)

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
180 sec
2
85% 1RM
130 lbs
5
200 sec
3
85% 1RM
130 lbs
5
200 sec
4
60% 1RM
90 lbs
8
160 sec

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

bench press

4 sets

Incline Dumbbell press

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

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

Incline Dumbbell press

3×12

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Pec Deck

3×16

overhead press

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

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

overhead press

3×12

cable lateral raise

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

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

cable lateral raise

3×20

tricep pushdown

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

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

tricep pushdown

3×20

Single arm tricep pushdown

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

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

Single arm tricep pushdown

3×12

Push (OHP)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
8
100 sec

overhead press

4 sets

bench press

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

bench press

3×12

cable lateral raise

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

cable lateral raise

3×20

Incline Dumbbell press

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

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

Incline Dumbbell press

3×12

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Pec Deck

3×16

Single arm tricep pushdown

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

Single arm tricep pushdown

3×12

tricep pushdown

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

tricep pushdown

3×20

Pull (Vertical)

pullup

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

pullup

3×1+

Straight arm pulldowns

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

Straight arm pulldowns

3×20

chest supported rows

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

chest supported rows

3×12

shrug

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

shrug

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3×8

Spider Curls

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

Spider Curls

3×12

hammer curl

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

hammer curl

3×8

face pull

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

face pull

3×20

Pull (Horizontal)

bent over row

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

bent over row

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

seated cable row

3×15

lat pulldown

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

lat pulldown

3×12

Behind the back shrugs

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

Behind the back shrugs

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3×8

concentration curl

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

concentration curl

3×10

Cable hammer curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Cable hammer curls

3×15

face pull

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

face pull

3×20

Legs (Quads)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
3 +
amrap
180 sec
3
–
–
3 +
amrap
180 sec
4
–
–
3 +
amrap
180 sec
5
–
–
3 +
amrap
180 sec

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg extension

3×15

Hamstring curls

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

Hamstring curls

3×12

Hip Abductors

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

Hip Abductors

3×20

Smith Machine Calf Raises

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

Smith Machine Calf Raises

3×12

romanian deadlift

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

romanian deadlift

3×10

Legs (Hamstrings/Glutes)

hip thrust

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

hip thrust

3×12

good morning

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

good morning

3×10

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Hamstring curls

3×15

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg press

3×15

cable kickback

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

cable kickback

3×20

Smith Machine Calf Raises

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

Smith Machine Calf Raises

3×20