Workout Routine

Free

Shahens PPL 3000

by shahen

Download free Hardy app

1RM Edit

Starting TM is 90% of 1RM.

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

Workouts

Pull 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

pullup

5×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12
120 sec

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

seated cable row

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

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

lat pulldown

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
20
100 sec
2
60% 1RM
27 lbs
20
100 sec
3
60% 1RM
27 lbs
20
100 sec
4
60% 1RM
27 lbs
20
100 sec
5
60% 1RM
27 lbs
20
100 sec

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

face pull

5×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec

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

hammer curl

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec

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

curl

4×12

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
sec

Leg raises

1×0

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
120 sec
2
70% 1RM
18 lbs
12
120 sec
3
70% 1RM
18 lbs
12
120 sec

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

overhead press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
120 sec
2
70% 1RM
18 lbs
12
120 sec
3
70% 1RM
18 lbs
12
120 sec

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

incline bench press

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec

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

cable crossover

4×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

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

tricep pushdown

3×12

overhead triceps cable extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

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

overhead triceps cable extension

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
100 sec
2
60% 1RM
15 lbs
20
100 sec
3
60% 1RM
15 lbs
20
100 sec
4
60% 1RM
15 lbs
20
100 sec
5
60% 1RM
15 lbs
20
100 sec
6
60% 1RM
15 lbs
20
100 sec

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

lateral raise

6×20

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec

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

romanian deadlift

3×12

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec

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

front squat

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec

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

bulgarian split squat

4×12

glute ham raise

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

glute ham raise

3×12

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

5×5+

chinup

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

chinup

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
120 sec
2
70% 1RM
75 lbs
12
120 sec
3
70% 1RM
75 lbs
12
120 sec

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

chest supported rows

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
20
100 sec
2
60% 1RM
27 lbs
20
100 sec
3
60% 1RM
27 lbs
20
100 sec
4
60% 1RM
27 lbs
20
100 sec
5
60% 1RM
27 lbs
20
100 sec

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

face pull

5×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec

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

hammer curl

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec

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

curl

4×12

Leg raises

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

Leg raises

4×12

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
120 sec
2
70% 1RM
18 lbs
12
120 sec
3
70% 1RM
18 lbs
12
120 sec

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

bench press

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec

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

incline bench press

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec

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

cable crossover

4×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

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

tricep pushdown

3×12

overhead triceps cable extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

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

overhead triceps cable extension

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
100 sec
2
60% 1RM
15 lbs
20
100 sec
3
60% 1RM
15 lbs
20
100 sec
4
60% 1RM
15 lbs
20
100 sec
5
60% 1RM
15 lbs
20
100 sec
6
60% 1RM
15 lbs
20
100 sec

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

lateral raise

6×20

Legs 2

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
5
180 sec
2
85% 1RM
95 lbs
5
180 sec
3
85% 1RM
95 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hack squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec

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

romanian deadlift

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
120 sec
2
70% 1RM
75 lbs
12
120 sec
3
70% 1RM
75 lbs
12
120 sec

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

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec

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

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
100 sec
2
70% 1RM
75 lbs
12
100 sec
3
70% 1RM
75 lbs
12
100 sec
4
70% 1RM
75 lbs
12
100 sec
5
70% 1RM
75 lbs
12
100 sec

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

calf raise

5×12

Freestyle

Leg raises

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

Leg raises

3×12