Cbum inspired PPL workout split
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
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
Back & Bicep
lat pulldown
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
3
–
–
9
120 sec
lat pulldown
3×9
chest supported rows
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
chest supported rows
4×10
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
Cable curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Cable curls
3×10
seated incline curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
seated incline curl
3×10
Legs
Lying Leg curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Lying Leg curl
3×12
squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
squat
2×8
leg extension
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
leg extension
3×12
Smith machine calf raises
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Smith machine calf raises
3×12
Lunges
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
Lunges
2×10
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
4
–
–
9
120 sec
Incline smith machine press
4×9
seated shoulder press
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
seated shoulder press
2×10
Reverse pec-dec fly
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Reverse pec-dec fly
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
close-grip bench press
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
close-grip bench press
3×10
Cable Preacher Curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Cable Preacher Curls
3×10
Lying skull crushers
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
Lying skull crushers
2×12
Spider hammer curls
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 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
4
–
–
10
100 sec
Face away curls
4×10
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