Workout Routine

Free

Zjaks PPL

by zachnemiroff

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Starting TM is 90% of 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
–
–
10 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
180 sec
5
–
–
5 +
amrap
180 sec
6
–
–
5 +
amrap
180 sec

bench press

6 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

dip

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
120 sec
2
–
–
15
120 sec
3
–
–
12
120 sec

lateral raise

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

incline bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

triceps extension

2×12

cable crossover

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

cable crossover

3 sets

Pull 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

pullup

3×8+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

bent over row

3 sets

High Row

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

High Row

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
18
120 sec
3
–
–
18
120 sec

pullovers

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

rear delt fly

2×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

curl

3×10+

preacher curl

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

preacher curl

2×12

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
5 +
amrap
100 sec
3
–
–
3 +
amrap
100 sec
4
–
–
3 +
amrap
180 sec
5
–
–
6 +
amrap
180 sec
6
–
–
6 +
amrap
120 sec

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

romanian deadlift

3 sets

calf raise

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

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

leg curl

3 sets

tibialis raise

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

tibialis raise

2×10

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
3
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

3 sets

fly

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

fly

3×15

bench press

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

bench press

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

dip

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
15
120 sec
3
–
–
12 +
amrap
120 sec

lateral raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec

triceps extension

2×12+

Pull 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
10
60 sec
2
40% 1RM
60 lbs
5
90 sec
3
60% 1RM
90 lbs
5
90 sec
4
70% 1RM
105 lbs
3
90 sec
5
80% 1RM
120 lbs
1
120 sec
6
90% 1RM
135 lbs
3
180 sec
7
80% 1RM
120 lbs
5
180 sec
8
60% 1RM
90 lbs
8 +
amrap
120 sec

deadlift

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

lat pulldown

3 sets

seated cable row

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

seated cable row

4×8

pullovers

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

pullovers

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
120 sec
2
–
–
15 +
amrap
120 sec

rear delt fly

2×15+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

seated incline curl

3 sets

spider curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

spider curl

2×10

Core

Cable crunch

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

Cable crunch

3×12

hanging leg raises

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

hanging leg raises

3×10

good morning

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

good morning

2×10