Workout Routine

Custom MH PPl

by someplace

All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles

3 days PPL Break day or 4th day (7 days a week) 3 days PPL

Workouts

Chest & Triceps

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
85% 1RM
5 +
amrap
100 sec
4
75% 1RM
8
100 sec

decline bench press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12 +
amrap
100 sec
4
75% 1RM
12
100 sec

triceps extension

4 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
80% 1RM
12
100 sec

Incline Chest Press

3 sets

Dips

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

Dips

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
90% 1RM
12 +
amrap
100 sec

Chest Fly

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12 +
amrap
100 sec

overhead triceps extension

3 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6 sets

Pull Ups

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

Pull Ups

3 sets

Back and Biceps

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
80% 1RM
12
100 sec
4
90% 1RM
8
100 sec
5
75% 1RM
12 +
amrap
100 sec

Preacher Curl

5 sets

Lats

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
80% 1RM
12
100 sec
4
70% 1RM
12 +
amrap
100 sec

Lats

4 sets

Dumbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Dumbell Curl

4 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
90% 1RM
8 +
amrap
100 sec
4
80% 1RM
12 +
amrap
100 sec

Seated Row

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

upright row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
80% 1RM
12
100 sec
4
80% 1RM
12
100 sec

shrug

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 sec

reverse curl

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
80% 1RM
12
100 sec

wrist curl

3 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
80% 1RM
5
100 sec

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 sec

leg curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
90% 1RM
5
100 sec
4
90% 1RM
5
100 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 sec

leg extension

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

calf raise

6 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6 sets

Tricep and Shoulder

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12 +
amrap
100 sec

Shoulder press

4 sets

Standing Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Standing Lateral Raise

4 sets

Face Pulls

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

Face Pulls

3 sets

Overhead Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 sec

Overhead Tricep Extensions

4 sets

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Front Raise

4 sets

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
95% 1RM
12
100 sec
4
–
–
12
100 sec

Seated Lateral Raise

4 sets

Bent Over Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec

Bent Over Lateral Raise

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Dips

4 sets

Reverse Peck Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Reverse Peck Deck

4 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6 sets

Pull Ups

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

Pull Ups

3 sets

Chest/Legs

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Incline Bench Press

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Chest Fly

4 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

decline bench press

4 sets

Leg Press/Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Leg Press/Squat

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Calf Raise

5 sets

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Leg Curl

4 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Leg Extension

4 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Hip Abduction

4 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Hip Adduction

4 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Hip Thrust

4 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec
5
–
–
24
100 sec
6
–
–
24
100 sec

Core

6 sets