Workout Routine

5 day PPL

by panyu

Starting TM is 90% of 1RM.

Workouts

Monday Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
120 sec
2
85% 1RM
6
120 sec
3
85% 1RM
6
120 sec
4
85% 1RM
6
120 sec

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

bench press

4 sets

seated overhead 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
4
65% 1RM
8
120 sec

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

seated overhead press

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

Chest Fly

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

tricep pushdown

4 sets

Tuesday Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

pullup

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

barbell row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

shrug

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

seated incline curl

4 sets

Wednesday Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

squat

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
180 sec
4
80% 1RM
8
180 sec

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

hip thrust

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 1RM
10
100 sec

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

leg extension

4 sets

Thursday Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

overhead press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

dip

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

incline bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

tricep pushdown

4 sets

Friday Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

deadlift

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
120 sec
2
85% 1RM
6
120 sec
3
85% 1RM
6
120 sec
4
85% 1RM
6
120 sec

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

chinup

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec

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

Hyperextensions

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

Cable Curl

4 sets