Workout Routine

Free

Push Pull Legs

by Sneakyninja

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PPL

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

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

bench press

4×5

cable crossover

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

cable crossover

3×10

dumbbell shoulder press standing

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

dumbbell shoulder press standing

4×8

lateral raise

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

lateral raise

3×12

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
7
100 sec
5
–
–
20
0 sec
6
–
–
20
0 sec

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

6 sets

rotator cuff external rotation

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

rotator cuff external rotation

3×15

Lead Sled push and pull

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

Lead Sled push and pull

3×10

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
40% 1RM
60 lbs
5
100 sec
3
40% 1RM
60 lbs
5
100 sec
4
40% 1RM
60 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec

deadlift

5×5

chest supported rows

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

chest supported rows

3×8

DB Lat Pullovers

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

DB Lat Pullovers

3×10

DB High Pulls

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

DB High Pulls

3×10

SS DB incline curls, seated curls, drag curl

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

SS DB incline curls, seated curls, drag curl

3×15

"Angel and Devil"

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

"Angel and Devil"

3×20

Lead Sled push and pull

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

Lead Sled push and pull

3×10

Leg A

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
6
100 sec
2
80% TM
120 lbs
6
100 sec
3
80% TM
120 lbs
6
100 sec
4
80% TM
120 lbs
6
100 sec

squat

4×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
80
100 sec
2
–
–
80
100 sec
3
–
–
80
100 sec

hip thrust

3×80

reverse lunge

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

reverse lunge

3×10

DB Single Leg Rdl

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

DB Single Leg Rdl

3×10

Standing DB Calf Raises

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

Standing DB Calf Raises

3×15

Bench Dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Bench Dip

2×10+

hammer curl

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

hammer curl

3×10

Bench Dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Bench Dip

2×10+

Lead Sled push and pull

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

Lead Sled push and pull

3×10

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

overhead press

4×5

Underhand DB Bench

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

Underhand DB Bench

3×10

DB Abduction Rows

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

DB Abduction Rows

3×10

DB Floor Flys

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

DB Floor Flys

3×10

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
7
100 sec
5
–
–
20
0 sec
6
–
–
20
0 sec
7
–
–
20
0 sec

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

7 sets

pushup plus

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

pushup plus

3×10+

Lead Sled push and pull

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

Lead Sled push and pull

3×10

Pull B

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

snatch grip deadlift

3×5

pullup

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

pullup

3×8

Alt. DB Gorilla Rows

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

Alt. DB Gorilla Rows

3×10

Straight Arm Pushdowns

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

Straight Arm Pushdowns

3×15

triceps pushdowns

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

triceps pushdowns

3×10

face pull

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

face pull

3×20

SS DB incline curls, seated curls, drag curl

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

SS DB incline curls, seated curls, drag curl

3×15

Lead Sled push and pull

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

Lead Sled push and pull

3×10

Leg B

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
6
100 sec
2
80% TM
120 lbs
6
100 sec
3
80% TM
120 lbs
6
100 sec

squat

3×6

hip thrust

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

hip thrust

3×10

reverse lunge

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

reverse lunge

3×10

Slick Floor Bridge Curls

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Slick Floor Bridge Curls

3×10+

Seated DB Calf Raise

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

Seated DB Calf Raise

3×20

Bench Dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Bench Dip

2×10+

hammer curl

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

hammer curl

3×10

Bench Dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Bench Dip

2×10+

Lead Sled push and pull

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

Lead Sled push and pull

3×10