Workout Routine

KH PPLUL

by kah0079

Starting TM is 90% of 1RM.

Workouts

Pull

bent over 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 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bent over row

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

seated cable row

3 sets

upright row

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 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg

upright row

4 sets

hanging leg raises

Set
Reps
Rest time
1
30
50 sec
2
30
50 sec
3
30
50 sec

hanging leg raises

3 sets

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 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

bench press

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 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 5 kg
4
50% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

skull crushers

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
0 sec
2
40% 1RM
12 +
amrap
120 sec
3
80% 1RM
8
0 sec
4
40% 1RM
12 +
amrap
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 0.5 kg
Extra 5+ reps, increase 1RM by 2.5 kg
6
40% 1RM
12 +
amrap
120 sec

hammer curl

6 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

tricep pushdown

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
150 sec
2
85% 1RM
6
150 sec
3
85% 1RM
6
150 sec
4
85% 1RM
6 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg

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

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 5 kg

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

bulgarian split squat

3 sets

leg press

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
50% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 10 kg

leg press

4 sets

Stair Stepper

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stair Stepper

1 sets

Upper

overhead 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
50% 1RM
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg

overhead press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 4.5 kg

bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

pullup

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

close-grip bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

lateral raise

3 sets

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
150 sec
2
85% 1RM
6
150 sec
3
85% 1RM
6 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

deadlift

3 sets

front squat

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 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 10 kg

front squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

leg extension

3 sets