Workout Routine

Free

UL PPL

by villain

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Upper

pullup

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

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

pullup

4×5

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

incline bench press

3×10

Meadows Row

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

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

Meadows Row

4×10

lateral raise

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

lateral raise

3×15

seated incline curl

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

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

seated incline curl

3×12

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
90 sec

diamond push-ups

1×10+

Lower

back extension

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

back extension

3×12

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

leg press

4×12

Lying Leg Curl

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

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

Lying Leg Curl

3×10

Slow Eccentric Leg Extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Slow Eccentric Leg Extension

3×10

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

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

Seated Calf Raise

4×20

Roman Chair Leg Raise

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec

Roman Chair Leg Raise

2×20

Push

bench press

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

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

bench press

3×8

Standing Arnold Press

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

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

Standing Arnold Press

3×10

Cable Fly

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

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

Cable Fly

3×15

lateral raise

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

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

lateral raise

3×15

triceps pushdowns + Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

triceps pushdowns + Overhead Tricep Extension

3×16

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
90 sec
2
@RPE10
31 lbs
12
90 sec

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

Cable Tricep Extension

2×12

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
120 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec
4
@RPE10
33 lbs
10
120 sec

lat pulldown

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

seated cable row

3×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
90 sec
2
@RPE10
17 lbs
12
90 sec
3
@RPE10
17 lbs
12
90 sec

pullovers

3 sets

Omni Directional Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
90 sec
2
@RPE10
15
90 sec
3
@RPE10
15
90 sec

Omni Directional Face Pulls

3×15

EZ bar curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

EZ bar curl

3×8

preacher curl

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

preacher curl

2×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

squat

2×8

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Pause Squat

2×6

romanian deadlift

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

romanian deadlift

3×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

goblet squat

2×10

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

Seated Calf Raise

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

Seated Calf Raise

4×12

Decline Plate Crunch

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

Decline Plate Crunch

3×12