Workout Routine

Free

Push Pull Legs (look bases)

by baggot4

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This is a PPL split based on aestetic muscles, LOOK LIKE YOU LIFE Push (Chest, Shoulders, Triceps) ◦ Bench Press: 3 sets of 8-12 reps ◦ Overhead Press: 3 sets of 8-12 reps ◦ Incline Dumbbell Press: 3 sets of 10-15 reps ◦ Lateral Raise: 3 sets of 12-15 reps ◦ Triceps Pushdowns: 3 sets of 12-15 reps ◦ Shrugs: 3 sets of 15-20 reps (can be added to the end of any workout) Day 2: Pull (Back, Biceps) ◦ Deadlifts: 3 sets of 5-8 reps (heavy weight) ◦ Pull-Ups (or Lat Pulldown): 3 sets of as many reps as possible (AMRAP) ◦ Barbell Rows: 3 sets of 8-12 reps ◦ Bicep Curls: 3 sets of 10-12 reps ◦ Farmers Carries: 3 sets of 40-60 meters walk (focus on time under tension) Day 3: Legs ◦ Squats: 3 sets of 8-12 reps ◦ Leg Press: 3 sets of 12-15 reps ◦ Romanian Deadlifts: 3 sets of 10-12 reps ◦ Calf Raises: 3 sets of 15-20 reps

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

Chest Shoulders Tri

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
–
–
8 +
amrap
100 sec

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

bench press

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec

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

overhead press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

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

incline bench press

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE10
17 lbs
12 +
amrap
100 sec

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

lateral raise

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

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

tricep pushdown

3×12+

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

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

shrug

3×10+

Back Bis

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE10
130 lbs
5 +
amrap
100 sec

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

deadlift

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE10
35 lbs
8 +
amrap
100 sec
3
@RPE10
35 lbs
8 +
amrap
100 sec
4
@RPE10
35 lbs
8 +
amrap
100 sec

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

lat pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec

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

barbell row

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

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

curl

3×10+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
50
100 sec
2
90% 1RM
23 lbs
50
100 sec
3
100% 1RM
25 lbs
50
100 sec

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

farmer's carry

3×50

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE10
130 lbs
5 +
amrap
100 sec

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

squat

3×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
70 lbs
12
100 sec
3
@RPE8
70 lbs
12
100 sec
4
@RPE10
75 lbs
12 +
amrap
100 sec

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

leg press

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE10
110 lbs
10 +
amrap
100 sec

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

romanian deadlift

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

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

calf raise

3×15+