Workout Routine

Athlean X inspired PPL

by TuPech

Plan is inspired by Perfect PPL by Athlean X, but with some variations due to equipment and liking.

Starting TM is 85% of 1RM.

Workouts

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
90 sec
2
85% TM
5
90 sec
3
65% TM
10
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

seated cable row

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

seated cable row

2 sets

lat pulldown

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

lat pulldown

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

t-bar row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

face pull

2 sets

hammer curl

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

hammer curl

2 sets

seated incline curl

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

seated incline curl

2 sets

Push A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
4
–
–
6
60 sec

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

incline bench press

4 sets

bench press

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

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

bench press

2 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

cable crossover

2 sets

seated overhead press

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

seated overhead press

2 sets

side lateral raise

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

side lateral raise

2 sets

tricep pushdown

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

tricep pushdown

2 sets

overhead triceps extensions

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

overhead triceps extensions

2 sets

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec

squat

3 sets

romanian deadlift

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

romanian deadlift

2 sets

reverse lunge

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

reverse lunge

2 sets

hip thrust

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

hip thrust

2 sets

calf raise

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

calf raise

2 sets

Pull B

pullup

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

pullup

2 sets

seated cable row

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

seated cable row

2 sets

barbell row

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

barbell row

2 sets

chest supported rows

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

chest supported rows

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

face pull

2 sets

curl

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

curl

2 sets

Cable Curl

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

Cable Curl

2 sets

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec

overhead press

3 sets

incline bench press

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

incline bench press

2 sets

bench press

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

bench press

2 sets

cable crossover

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

cable crossover

2 sets

side lateral raise

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

side lateral raise

2 sets

overhead triceps extension

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

overhead triceps extension

2 sets

triceps extension

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

triceps extension

2 sets