Workout Routine

1-7-2025 3-4x/wk

by rdunton

3 days PPL

Starting TM is 90% of 1RM.

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
90% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
4
75% 1RM
8
100 sec

bench press

4 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Straight Bar Tricep Pushdown

4 sets

side lateral raise

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

side lateral raise

4 sets

Incline Chest Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Incline Chest Press

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% 1RM
5
100 sec
3
95% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-3 reps, increase 1RM by 2.5 kg
Extra 4-8 reps, increase 1RM by 5 kg

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
95% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-5 reps, increase 1RM by 2.5 kg
4
70% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
12
100 sec

chest supported rows

4 sets

Reverse Fly

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

Reverse Fly

3 sets

Machine Curl

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

Machine Curl

4 sets

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
90% 1RM
5
100 sec
4
90% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

Glute Raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Glute Raise

3 sets

Calf Raise

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

Calf Raise

4 sets

leg curl

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

leg curl

3 sets

leg extension

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

leg extension

3 sets