Workout Routine

Metallicadpa’s PPL

by hroland

Push, Pull, Legs split from the original Reddit post by u/Metallicadpa.

Starting TM is 90% of 1RM.

Workouts

Pull

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
80% 1RM
8
120 sec
3
85% 1RM
6
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

chest supported rows

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
80% 1RM
8
90 sec
3
85% 1RM
6
90 sec

Overload: After 1 successful session, 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
65% 1RM
12
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
6
100 sec

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

seated cable row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
6
100 sec

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

rear delt fly

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
6
100 sec

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

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
6
100 sec

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

preacher curl

3 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

bench press

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

overhead press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

incline bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

tricep pushdown

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
70% 1RM
12
90 sec
3
75% 1RM
12
90 sec
4
60% 1RM
12 +
amrap
90 sec

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

lateral raise

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

overhead triceps extensions

4 sets

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

squat

8 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
70% 1RM
12
90 sec
3
75% 1RM
12
90 sec
4
60% 1RM
12 +
amrap
90 sec

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

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

leg curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
60% 1RM
12 +
amrap
100 sec

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

calf raise

4 sets