Workout Routine

3-Day PPL

by ebaggett

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

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

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

curl

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
70 sec
2
65% 1RM
10
70 sec
3
65% 1RM
10
70 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

side lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

skull crushers

3 sets

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
50% 1RM
10
100 sec
3
50% 1RM
10
100 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
70 sec
2
65% 1RM
10
70 sec
3
65% 1RM
10
70 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets