Workout Routine

Free

Vonte’s simple PPL

by Treearm

Download free Hardy app

simple PPL for me

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

push day 1

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Pull day 1

Assisted pull ups

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Machine row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

12

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

100 sec

2

–

–

20

100 sec

3

–

–

20

100 sec

4

–

–

20

100 sec

Vonte’s curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Cable Biceps Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Workout 3

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec