Workout Routine

Free

Ultimate PPL

by kenziexbussell

Download free Hardy app

Ultimate PPL by Jeff Nippard

https://youtube.com/playlist?list=PLp4G6oBUcv8w-v9tpZeF8GSlGcyl_J_gx&si=h4el2gUSykWu87Om

Starting TM is 90% of 1RM.

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

Push 1

bench press

Set

Intensity

Weight

Reps

Rest time

1

15% 1RM

25 lbs

15

100 sec

2

45% 1RM

70 lbs

5

100 sec

3

55% 1RM

85 lbs

3

100 sec

4

65% 1RM

100 lbs

2

100 sec

5

75% 1RM

115 lbs

1

100 sec

6

85% 1RM

130 lbs

5

100 sec

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

Larsen Press

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

115 lbs

10

100 sec

2

75% 1RM

115 lbs

10

100 sec

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

Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

16 lbs

10

100 sec

2

@RPE7

16 lbs

10

100 sec

3

@RPE7

16 lbs

10

100 sec

Cable Press Around

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15

100 sec

2

@RPE7

15

100 sec

Cross-Body Y-Raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15

100 sec

2

@RPE7

15

100 sec

3

@RPE7

15

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

32 lbs

8

100 sec

2

@RPE7

32 lbs

8

100 sec

3

@RPE7

32 lbs

8

100 sec

Overhead Tricep Extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

32 lbs

8

100 sec

2

@RPE7

32 lbs

8

100 sec

3

@RPE7

32 lbs

8

100 sec

Cross-Body Tricep Extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

Pull 1

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

28 lbs

10

100 sec

2

@RPE7

29 lbs

10

100 sec

3

@RPE8

31 lbs

10

100 sec

4

@RPE10

33 lbs

10 +

amrap

100 sec

5

@RPE10

33 lbs

10 +

amrap

100 sec

Omni-Grip Chest Supported Row

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Lat Pullover

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

Omni-Direction Face Pull

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15

100 sec

2

@RPE7

15

100 sec

3

@RPE7

15

100 sec

EZ-Bar Bicep Curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

110 lbs

8

100 sec

2

@RPE8

110 lbs

8

100 sec

3

@RPE8

110 lbs

8

100 sec

Bottom-Half DB Preacher Curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15 lbs

12

100 sec

2

@RPE7

15 lbs

12

100 sec

Legs 1

squat

Set

Intensity

Weight

Reps

Rest time

1

15% 1RM

25 lbs

10

100 sec

2

45% 1RM

70 lbs

5

100 sec

3

55% 1RM

85 lbs

3

100 sec

4

65% 1RM

100 lbs

2

100 sec

5

75% 1RM

115 lbs

1

100 sec

6

85% 1RM

130 lbs

5

100 sec

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

Pause Squat

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

115 lbs

5

100 sec

2

75% 1RM

115 lbs

5

100 sec

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

100 lbs

10

100 sec

2

@RPE7

100 lbs

10

100 sec

3

@RPE7

100 lbs

10

100 sec

Walking Lunges

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

20

100 sec

2

@RPE7

20

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Standing Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

4

@RPE7

27 lbs

12

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

28 lbs

12

100 sec

2

@RPE8

28 lbs

12

100 sec

3

@RPE8

28 lbs

12

100 sec

Push 2

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

115 lbs

8

100 sec

2

85% 1RM

130 lbs

5

100 sec

3

65% 1RM

100 lbs

15

100 sec

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

Machine Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Floor Reset Skullcrusher

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

115 lbs

8

100 sec

2

75% 1RM

115 lbs

8

100 sec

3

75% 1RM

115 lbs

8

100 sec

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

Bent-Over Cable Fly

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Machine Lateral Raises

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

20

100 sec

2

@RPE7

20

100 sec

3

@RPE7

20

100 sec

Seated dip

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Plate Front Raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

20

100 sec

2

@RPE7

20

100 sec

Pull 2

1-Arm Half-Kneeling Lat Pulldown

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15

100 sec

2

@RPE7

15

100 sec

3

@RPE7

15

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

Kroc Row

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15 lbs

12

100 sec

2

@RPE7

15 lbs

12

100 sec

3

@RPE7

15 lbs

12

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

15 lbs

12

100 sec

2

@RPE7

15 lbs

12

100 sec

3

@RPE7

15 lbs

12

100 sec

Reverse Pec Deck

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Overhead Bicep Curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Cable Curls

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

27 lbs

12

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

Legs 2

deadlift

Set

Intensity

Weight

Reps

Rest time

1

45% 1RM

70 lbs

8

100 sec

2

55% 1RM

85 lbs

4

100 sec

3

65% 1RM

100 lbs

2

100 sec

4

75% 1RM

115 lbs

1

100 sec

5

85% 1RM

130 lbs

5

100 sec

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

Stiff-Leg Deadlift

Set

Intensity

Weight

Reps

Rest time

1

60% 1RM

90 lbs

8

100 sec

2

60% 1RM

90 lbs

8

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

65 lbs

12

100 sec

2

@RPE7

65 lbs

12

100 sec

3

@RPE7

65 lbs

12

100 sec

4

@RPE7

65 lbs

12

100 sec

glute ham raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

70 lbs

10

100 sec

2

@RPE7

70 lbs

10

100 sec

3

@RPE7

70 lbs

10

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

29 lbs

10

100 sec

2

@RPE7

29 lbs

10

100 sec

3

@RPE7

29 lbs

10

100 sec

Seated Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

20

100 sec

2

@RPE7

20

100 sec

3

@RPE7

20

100 sec

4

@RPE7

20

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

28 lbs

12

100 sec

2

@RPE8

28 lbs

12

100 sec

3

@RPE8

28 lbs

12

100 sec