Workout Routine

Free

UL/PPL

by connorhicks

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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

Monday - Upper

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
90 sec
2
@RPE8
80 lbs
8
90 sec
3
@RPE8
80 lbs
8 +
amrap
90 sec

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

Chest Press

3×8+

Dips

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Dips

3×10+

Lat Pulldown Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
90 sec
2
@RPE8
31 lbs
10
90 sec
3
@RPE8
31 lbs
10 +
amrap
90 sec

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

Lat Pulldown Machine

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
90 sec
2
@RPE8
17 lbs
10
90 sec
3
@RPE8
17 lbs
10 +
amrap
90 sec

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

side lateral raise

3×10+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
90 sec
2
@RPE8
110 lbs
8
90 sec
3
@RPE8
110 lbs
8 +
amrap
90 sec

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

bent over row

3×8+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec

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

seated incline curl

3×10+

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

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

Crunch Machine

3×10+

Tuesday - Lower

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
90 sec
2
@RPE8
75 lbs
10
90 sec
3
@RPE8
75 lbs
10 +
amrap
90 sec

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

leg press

3×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
90 sec
2
@RPE8
17 lbs
10
90 sec
3
@RPE8
17 lbs
10 +
amrap
90 sec

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

bulgarian split squat

3×10+

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12 +
amrap
90 sec

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

Seated Leg Curl

3×12+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12 +
amrap
90 sec

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

Hip Abduction

3×12+

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12 +
amrap
90 sec

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

Standing Calf Raises

3×12+

Wednesday - Push

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
120 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec

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

Chest Press

3×8+

Dips

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Dips

3×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
90 sec
2
@RPE8
17 lbs
10
90 sec
3
@RPE8
17 lbs
10 +
amrap
90 sec

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

seated shoulder press

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12 +
amrap
100 sec

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

side lateral raise

3×12+

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

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

Overhead Triceps Extensions

3×10+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

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

triceps pushdowns

3×10+

Friday - Pull

Lat Pulldown Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec

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

Lat Pulldown Machine

3×8+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
90 sec
2
@RPE8
110 lbs
8
90 sec
3
@RPE8
110 lbs
8 +
amrap
90 sec

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

bent over row

3×8+

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE8
100 lbs
10 +
amrap
100 sec

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

shrug

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12 +
amrap
90 sec

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

face pull

3×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec

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

seated incline curl

3×10+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
90 sec
2
@RPE8
100 lbs
10
90 sec
3
@RPE8
100 lbs
10 +
amrap
90 sec

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

preacher curl

3×10+

Saturday - Legs

Pendulum Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
180 sec
2
@RPE8
80 lbs
8
180 sec
3
@RPE8
80 lbs
8 +
amrap
180 sec

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

Pendulum Squat

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
120 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
110 lbs
8 +
amrap
120 sec

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

romanian deadlift

3×8+

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8 +
amrap
120 sec

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

Lying Leg Curl

2×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
180 sec
2
@RPE8
31 lbs
10 +
amrap
180 sec

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

leg extension

2×10+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10 +
amrap
120 sec

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

Hip Abduction

2×10+

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
90 sec
2
@RPE8
31 lbs
10
90 sec
3
@RPE8
31 lbs
10 +
amrap
90 sec

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

Standing Calf Raises

3×10+