Workout Routine

Free

Strength PPL Split

by Anthony777

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Conditioning for the big three, Barbell focused (SBD) program with the PPL split. Train muscles 6 days a week with a cardio session. (PPLPPLR) Mixed strength and hypertrophy training while not forgetting accessories.

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
160 sec
2
80% 1RM
120 lbs
5
160 sec
3
80% 1RM
120 lbs
5
160 sec
4
80% 1RM
120 lbs
5
160 sec
5
80% 1RM
120 lbs
4
160 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

overhead press

3 sets

Rest

Set
Time
Rest time
1
300 sec
0 sec

Rest

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
@RPE10
18 lbs
10
100 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE10
17 lbs
12
100 sec

lateral raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec

Cable crunch

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE6
26 lbs
12
100 sec
3
@RPE6
26 lbs
12
100 sec

triceps pushdowns

3 sets

Isolated cable curl

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

Isolated cable curl

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
75% 1RM
115 lbs
8
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
85% 1RM
130 lbs
4
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

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

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

barbell row

3 sets

Rest

Set
Time
Rest time
1
300 sec
0 sec

Rest

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE10
100 lbs
12
100 sec

curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10
100 sec

lat pulldown

3 sets

Rest / Cardio

Stairmaster

Set
Time
Rest time
1
300 sec
60 sec
2
300 sec
60 sec

Stairmaster

2 sets

Rest

Set
Time
Rest time
1
300 sec
0 sec

Rest

1 sets

Treadmill

Set
Time
Rest time
1
300 sec
60 sec
2
300 sec
60 sec

Treadmill

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
160 sec
2
70% 1RM
105 lbs
10
160 sec
3
75% 1RM
115 lbs
8
160 sec
4
80% 1RM
120 lbs
5
160 sec
5
85% 1RM
130 lbs
4
160 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

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

squat

5 sets

Rest

Set
Time
Rest time
1
300 sec
0 sec

Rest

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
65 lbs
12
100 sec
2
@RPE7
65 lbs
12
100 sec
3
@RPE9
70 lbs
12
100 sec

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec

leg curl

2 sets