Workout Routine

Free

PPLU

by tgeyr

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec

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

bench press

4×10

dip

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

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

dip

5×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

triceps extension

4×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

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

cable lateral raise

4×15

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

pullup

4×10

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

seated cable row

4×12

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

lat pulldown

3×12

seated incline curl

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

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

seated incline curl

4×12

hammer curl

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

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

hammer curl

4×12

Legs+bras

squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

3×10

romanian deadlift

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×12

dip

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

dip

3×10

seated incline curl

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

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

seated incline curl

3×12

Upper

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

incline bench press

3×10

pullup

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

pullup

3×10

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

seated cable row

3×12

dip

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

dip

4×10+

seated incline curl

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

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

seated incline curl

3×12