Workout Routine

Free

Upper Lover PPL

by chronox

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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
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

pullup

4×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
7
100 sec
3
–
–
6
100 sec
4
–
–
5
100 sec

bench press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
7
100 sec
3
–
–
6
100 sec
4
–
–
5
100 sec

overhead press

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
7
100 sec
3
–
–
6
100 sec
4
–
–
5
100 sec

t-bar row

4 sets

Curl+Dips süperset

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
10
100 sec
4
–
–
5
100 sec
5
–
–
10
100 sec
6
–
–
5
100 sec

Curl+Dips süperset

6 sets

Leg raises

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

Leg raises

3×8

Not a lover for lower

deadlift

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

deadlift

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
150 sec
2
–
–
6
150 sec
3
–
–
5
150 sec
4
–
–
4
150 sec

front squat

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
9
100 sec
3
–
–
8
100 sec
4
–
–
7
100 sec

hip thrust

4 sets

bulgarian split squat

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

bulgarian split squat

3×10

leg press

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

leg press

3×10

calf raise

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

calf raise

3×15

Push the world

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
11
100 sec
4
–
–
9
100 sec

incline bench press

4 sets

fly

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

fly

3×12

Seated dumbell press

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

Seated dumbell press

3×12

Lateral & Front süperset

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

Lateral & Front süperset

3×12

skull crushers

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

skull crushers

3×12

triceps extension

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

triceps extension

3×12

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

Pull the B.es

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
7 +
amrap
100 sec

pullup

2 sets

lat pulldown

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

lat pulldown

3×12

seated cable row

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

seated cable row

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

face pull

3 sets

seated incline curl

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

seated incline curl

3×10

cambered bar curl

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

cambered bar curl

3×10

Hanging

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Hanging

3×30 s

For cursed legs

squat

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

squat

4×10

bulgarian split squat

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

bulgarian split squat

3×10

romanian deadlift

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

romanian deadlift

3×10

Back extension

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

Back extension

3×10

leg extension

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

leg extension

3×12

Seated leg curl

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

Seated leg curl

3×12

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec

Seated calf raise

3 sets