Workout Routine

Free

Rohan PPL

by Rohans

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Pull Push Legs

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

Workouts

Pull 1 Tuesday

Lat Elbow Pulldown

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

Lat Elbow Pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec

seated cable row

3 sets

Machine Rear Delt Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

Machine Rear Delt Flies

4×12

hammer curl

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

hammer curl

3×12

Standing Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Standing Bicep Curl

2×12

Push 2 Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
300 sec
2
–
–
8
300 sec
3
–
–
3
300 sec
4
–
–
1
300 sec
5
–
–
5
300 sec
6
–
–
5
300 sec
7
–
–
5
300 sec
8
–
–
5
300 sec
9
–
–
5
300 sec

bench press

9 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

seated shoulder press

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

overhead triceps extension

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

tricep pushdown

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec
3
–
–
15
300 sec
4
–
–
15
300 sec

lateral raise

4×15

Legs 3 Thursday

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec
3
–
–
15
300 sec
4
–
–
15
300 sec

Seated Calf Raise

4×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
300 sec
2
–
–
10
300 sec
3
–
–
10
300 sec
4
–
–
20
300 sec
5
–
–
20
300 sec
6
–
–
20
300 sec

leg extension

6 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Adductor

2×12

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Abductor

2×12

Lying Leg Curl

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

Lying Leg Curl

3×12

single-leg kickbacks

Set
Reps
Rest time
1
10
300 sec
2
10
300 sec

single-leg kickbacks

2×10

Pull 4 Friday

pullup

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

pullup

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
8
300 sec

t-bar row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec

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

seated cable row

3 sets

Machine Rear Delt Flies

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

Machine Rear Delt Flies

3×15

seated incline curl

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

seated incline curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

hammer curl

2×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

wrist curl

4×12

Push 5 Saturday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
4
300 sec
3
–
–
1
300 sec
4
–
–
5
300 sec
5
–
–
5
300 sec
6
–
–
5
300 sec
7
–
–
5
300 sec
8
–
–
5
300 sec

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
12
300 sec

incline bench press

4 sets

bench press

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

bench press

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

triceps extension

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

tricep pushdown

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

lateral raise

4×12

Legs 6 Sunday

Leg Press Calf Raise

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

Leg Press Calf Raise

3×12

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Adductor

2×12

Seated Leg Curl

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

Seated Leg Curl

3×12

single-leg kickbacks

Set
Reps
Rest time
1
10
300 sec
2
10
300 sec

single-leg kickbacks

2×10