Workout Routine

Free

Ultimate PPL 4X

by luisdamian.sp@gmail.com

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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

Legs #1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
@RPE9
125 lbs
5
60 sec
5
@RPE9
125 lbs
5
60 sec
6
@RPE9
125 lbs
5
60 sec

squat

6×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE8
100 lbs
10
60 sec
4
@RPE8
100 lbs
10
60 sec
5
@RPE8
100 lbs
10
60 sec

romanian deadlift

5×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE8
17 lbs
10
60 sec
3
@RPE8
17 lbs
10
60 sec

goblet squat

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8
28 lbs
12
60 sec
4
@RPE8
28 lbs
12
60 sec

leg curl

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
95 lbs
12
60 sec
3
@RPE8
95 lbs
12
60 sec
4
@RPE8
95 lbs
12
60 sec
5
@RPE8
95 lbs
12
60 sec

calf raise

5×12

Decline Plate Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
70 lbs
12
60 sec
3
@RPE8
70 lbs
12
60 sec
4
@RPE8
70 lbs
12
60 sec

Decline Plate Crunch

4×12

Pull #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE6
28 lbs
10
60 sec
3
@RPE8
31 lbs
10
60 sec
4
@RPE10
33 lbs
10
60 sec
5
@RPE10
33 lbs
10
0 sec
6
@RPE6
28 lbs
10
60 sec

lat pulldown

6×10

Row Machine 3 Grips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
29 lbs
12
60 sec
4
@RPE9
29 lbs
12
60 sec
5
@RPE9
29 lbs
12
60 sec

Row Machine 3 Grips

5×12

Bottom hallf DB Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE9
16 lbs
12
60 sec

Bottom hallf DB Pullover

3×12

low mid high face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 sec

low mid high face pull

4×15

EZ bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE9
115 lbs
8
60 sec
3
@RPE9
115 lbs
8
60 sec
4
@RPE9
115 lbs
8
60 sec

EZ bar curl

4×8

Bottom Half Preacher

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE10
100 lbs
12
60 sec

Bottom Half Preacher

2×12

Push #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
@RPE7
120 lbs
5
60 sec
6
@RPE9
125 lbs
5
60 sec
7
@RPE9
125 lbs
5
60 sec

bench press

7×5

Standing Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

Standing Arnold Press

3×10

DB Fly

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

DB Fly

3×15

DB Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE10
15
60 sec
3
@RPE10
15
60 sec
4
@RPE10
15
60 sec

DB Lateral Raise

4×15

Triceps extensions + overhead extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
@RPE9
16
60 sec
3
@RPE9
16
60 sec
4
@RPE9
16
60 sec

Triceps extensions + overhead extensions

4×16

Cross body Triceps Extension

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

Cross body Triceps Extension

2×12

Full Body #1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
@RPE9
125 lbs
5
60 sec

deadlift

5×5

stiff leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
60 sec
2
@RPE9
115 lbs
8
60 sec

stiff leg deadlift

2×8

incline dumbel press °45 close grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE9
19 lbs
8
60 sec
4
@RPE9
21 lbs
5
60 sec
5
@RPE9
16 lbs
12
60 sec

incline dumbel press °45 close grip

5 sets

chin-up

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec
4
5
60 sec

chin-up

4×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
70 lbs
12
60 sec
4
@RPE9
70 lbs
12
60 sec
5
@RPE9
70 lbs
12
60 sec

leg press

5×12

Krock Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
16 lbs
12
60 sec
4
@RPE9
16 lbs
12
60 sec

Krock Row

4×12

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
0 sec

diamond push-ups

1×10+