Workout Routine

Free

PPLUL

by rkounnas

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Pull/Push/Legs/Upper/Lower

Starting TM is 75% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

barbell row

4×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
90 sec
2
@RPE8
90 lbs
5
90 sec
3
@RPE8
90 lbs
5
90 sec

pullup

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE8
31 lbs
10
60 sec
3
@RPE8
31 lbs
10
60 sec

seated cable row

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8
28 lbs
12
60 sec

face pull

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

curl

3×10

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

bench press

4×6

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

seated overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

incline bench press

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE8
16 lbs
12
60 sec
3
@RPE8
16 lbs
12
60 sec

lateral raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE9
32 lbs
10
60 sec

tricep pushdown

3×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

squat

4×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
60 sec
2
@RPE8
110 lbs
8
60 sec
3
@RPE8
110 lbs
8
60 sec

romanian deadlift

3×8

Goblet Squat (Heels Elevated)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

Goblet Squat (Heels Elevated)

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
60 sec
2
@RPE8
110 lbs
8
60 sec
3
@RPE8
110 lbs
8
60 sec

hip thrust

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec

calf raise

3×15

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

ab wheel

3×10

Upper

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

overhead press

4×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
60 sec
2
@RPE8
80 lbs
8
60 sec
3
@RPE8
80 lbs
8
60 sec

pullup

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
60 sec
2
@RPE8
110 lbs
8
60 sec
3
@RPE8
110 lbs
8
60 sec

bench press

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

chest supported rows

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE9
32 lbs
10
60 sec

tricep pushdown

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

hammer curl

3×10

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

deadlift

4×6

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
60 sec
2
@RPE8
110 lbs
8
60 sec
3
@RPE8
110 lbs
8
60 sec

squat

3×8

Split Stance Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

Split Stance Deadlift

3×8

Forward Lunges

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec
3
@RPE8
18 lbs
8
60 sec

Forward Lunges

3×8

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec

Seated Calf Raises

3×15

Pallof Press (Cable Machine or Band,each side)

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

Pallof Press (Cable Machine or Band,each side)

3×10