Workout Routine

MAN PPL

by Latchanaa

melissa aidan nick

Starting TM is 90% of 1RM.

Workouts

Pull 1

1 Arm Lat Pull In

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
100 sec
2
@RPE6
20
100 sec

1 Arm Lat Pull In

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

preacher curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
21
100 sec
2
@RPE8
21
100 sec

curl

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

seated cable row

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

reverse curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec
4
@RPE7
8
100 sec

lat pulldown

4 sets

Legs 2

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

calf raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16
100 sec
2
@RPE7
16
100 sec
3
@RPE7
16
100 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5
100 sec
4
@RPE7
5
100 sec

romanian deadlift

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

front squat

3 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
4
100 sec
2
75% 1RM
4
100 sec
3
75% 1RM
4
100 sec

bench press

3 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Shoulder press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

dip

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

fly

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

skull crushers

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

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

plank

4 sets

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec

squat

4 sets

deadlift

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

deadlift

2 sets

hip thrust

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

hip thrust

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
100 sec
2
@RPE7
20
100 sec

lunge

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg curl

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Seated Calf Raise

3 sets

Pull 2

Neutral Grip Lat Pulldown

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

Neutral Grip Lat Pulldown

3 sets

seated cable row

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

seated cable row

3 sets

hammer curl

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

hammer curl

3 sets

shrug

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

shrug

3 sets

seated cable row

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

seated cable row

3 sets

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
6
100 sec
2
70% TM
6
100 sec
3
70% TM
6
100 sec

bench press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

military press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Cable crunch

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

lateral raise

3 sets