Workout Routine

Cooper PPL

by Harley

Program runs pull - push - rest - legs- rest - cardio. Repeat. So cycle repeats every 7th day, so 4 resistance training session every 6 days.

Cardio: Treadmill incline 10% 5km/h 15 min

Starting TM is 65% of 1RM.

Workouts

Pull

deadlift

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

seated cable row

3 sets

Rear delt fly pec dec

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Rear delt fly pec dec

3 sets

EZ bar curl

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

EZ bar curl

2 sets

hammer curl

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

hammer curl

2 sets

Push

bench press

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

bench press

3 sets

Incline Chest Press Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Incline Chest Press Smith Machine

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

seated shoulder press

3 sets

Chest Fly Pec Dec

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Chest Fly Pec Dec

3 sets

lateral raise

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

skull crushers

3 sets

Legs

squat

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 kg.

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

leg curl

3 sets

Calf raise standing

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Calf raise standing

3 sets