Cbum inspired PPL workout split
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Chest & Tricep
Incline dumbbell press
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
Incline dumbbell press
2×12
Pec-dec fly
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Pec-dec fly
3×10
Machine Chest Press
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec
Machine Chest Press
3×9
tricep pushdown
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
tricep pushdown
2×12
Overhead tricep extension
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Overhead tricep extension
3×10
lateral raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
lateral raise
2×10
Back & Bicep
lat pulldown
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
lat pulldown
2×9
chest supported rows
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
chest supported rows
3×10
Single- Arm lat pull down
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Single- Arm lat pull down
3×10
Seated Incline Hammer Curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Seated Incline Hammer Curl
3×10
preacher curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
preacher curl
3×10
Chest supported rear delt fly
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Chest supported rear delt fly
2×15
Legs
Lying Leg curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
Lying Leg curl
2×8
hack squat machine
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
hack squat machine
3×8
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
romanian deadlift
3×8
leg extension
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
leg extension
2×10
Leg press Calf raises
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Leg press Calf raises
3×12
Shoulder & Upper Chest
Incline smith machine press
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
3
–
–
9
120 sec
Incline smith machine press
3×9
seated shoulder press
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
seated shoulder press
2×10
Smith machine Shrugs
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Smith machine Shrugs
3×12
lateral raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
lateral raise
4×12
Seated Cable Fly
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Seated Cable Fly
3×12
Arms
Cable curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
Cable curls
2×10
Spider hammer curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Spider hammer curls
3×10
Face away curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Face away curls
3×10
Single Arm Tricep kickbacks
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Single Arm Tricep kickbacks
2×10
tricep pushdown
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
tricep pushdown
1×20
Lying skull crushers
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Lying skull crushers
3×12
Back
Neutral Grip Lat Pulldown
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
Neutral Grip Lat Pulldown
3×8
Cheat Supported Dumbbell Row
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Cheat Supported Dumbbell Row
2×10
Wide Grip Cable Rows
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Wide Grip Cable Rows
2×10
Back Extension
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Back Extension
3×12
reverse pec deck
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
reverse pec deck
3×15
Legs
Romanian Deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
3
–
–
9
120 sec
Romanian Deadlift
3×9
Lying Leg curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Lying Leg curl
2×10
dumbbell row
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
dumbbell row
3×10
Smith machine calf raises
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
Smith machine calf raises
4×12
Hyperextensions
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Hyperextensions
3×10
Leg day by Jeff nippard
leg extension
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
leg extension
2×10
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
130 sec
2
–
–
8
130 sec
romanian deadlift
2×8
leg press
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
leg press
2×8
Smith machine calf raises
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec