Workout Routine

Bulk PPL 2022

by crispyaf13

starting 20.09

Starting TM is 90% of 1RM.

Workouts

Push

incline bench press

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

* Training Max (TM) percentage is based on your incline bench press TM.

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5 +
amrap
Prog. Overload
180 sec

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

Progressive Overload
Extra 1-1 reps, increase TM by 2.5 kg
Extra 2+ reps, increase TM by 5 kg
2
85% TM
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

bench press

3 sets

overhead press

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

overhead press

3 sets

Incline Chest Press Technogym

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

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

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

Incline Chest Press Technogym

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 kg
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

deadlift

3 sets

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
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5 sets

hammer curl

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

hammer curl

4 sets

curl

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

curl

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 2.5 kg

squat

1 sets

romanian deadlift

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

romanian deadlift

3 sets

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Pull 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Legs 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets