Workout Routine

Free

Strength PPL

by HunterC

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Starting TM is 90% of 1RM.

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

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
90% 1RM
135 lbs
3
100 sec
4
90% 1RM
135 lbs
3
100 sec
5
90% 1RM
135 lbs
3 +
amrap
100 sec

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

deadlift

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec

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

hammer curl

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec

lat pulldown

3×5

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

ez bar curl

3×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec

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

face pull

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

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

barbell row

3×5

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

seated incline curl

2×5+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
90% 1RM
135 lbs
3
100 sec
4
90% 1RM
135 lbs
3
100 sec
5
90% 1RM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

bench press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lateral raise

3×5

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

skull crushers

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec

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

incline bench press

4×5

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

cable kickback

3×5

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
90% 1RM
135 lbs
3
100 sec
4
90% 1RM
135 lbs
3
100 sec
5
90% 1RM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec

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

leg curl

3×5

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec

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

goblet squat

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

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

romanian deadlift

3×5

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

hack squat

3×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
10
100 sec
2
85% 1RM
95 lbs
10
100 sec
3
85% 1RM
95 lbs
10
100 sec

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

calf raise

3×10

Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
75% 1RM
115 lbs
2
100 sec
3
85% 1RM
130 lbs
1
100 sec
4
90% 1RM
135 lbs
1
100 sec
5
100% 1RM
150 lbs
1
100 sec

deadlift

5 sets

Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
75% 1RM
115 lbs
2
100 sec
4
85% 1RM
130 lbs
1
100 sec
5
90% 1RM
135 lbs
1
100 sec
6
100% 1RM
150 lbs
1
100 sec

bench press

6 sets

Squat Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
75% 1RM
115 lbs
2
100 sec
3
85% 1RM
130 lbs
1
100 sec
4
90% 1RM
135 lbs
1
100 sec
5
100% 1RM
150 lbs
1
100 sec

bench press

5 sets