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Workout Routine
Free
PUL 3-Day LP
by nsmith16
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Workouts
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Full Body
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
120 sec
2
80% TM
120 lbs
5
120 sec
3
80% TM
120 lbs
5
120 sec
4
80% TM
120 lbs
5
120 sec
squat
4×5
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
8
120 sec
2
80% TM
120 lbs
8
120 sec
3
80% TM
120 lbs
8
120 sec
4
80% TM
120 lbs
8
120 sec
bench press
4×8
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
120 sec
2
70% TM
105 lbs
10
120 sec
3
70% TM
105 lbs
10
120 sec
bent over row
3×10
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
lunge
3×12
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
120 sec
2
–
–
5
+
amrap
120 sec
3
–
–
5
+
amrap
120 sec
pullup
3×5+
Start
in App
Upper Body
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
6
120 sec
2
80% TM
120 lbs
6
120 sec
3
80% TM
120 lbs
6
120 sec
4
80% TM
120 lbs
6
120 sec
overhead press
4×6
Start
in App
Weighted Pull-Up
Start
in App
Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
Weighted Pull-Up
4×8
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
120 sec
2
70% TM
105 lbs
10
120 sec
3
70% TM
105 lbs
10
120 sec
incline bench press
3×10
Start
in App
EZ Bar Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
EZ Bar Curls
3×12
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
dip
3×12
Start
in App
Lower Body
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
120 sec
2
80% TM
120 lbs
5
120 sec
3
80% TM
120 lbs
5
120 sec
4
80% TM
120 lbs
5
120 sec
deadlift
4×5
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
bulgarian split squat
4×8
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
120 sec
2
70% TM
105 lbs
10
120 sec
3
70% TM
105 lbs
10
120 sec
romanian deadlift
3×10
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec
hanging leg raises
3×12
Start
in App
plank
Start
in App
Set
Time
Rest time
1
45 sec
120 sec
2
45 sec
120 sec
3
45 sec
120 sec
plank
3×45 s
Start
in App