Workout Routine

Metallicadpa’s PPL No DB

by Nahue

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

Workouts

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

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

deadlift

1 sets

lat pulldown

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

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

lat pulldown

3 sets

t-bar row

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

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

t-bar row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 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
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

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

hammer curl

3 sets

curl

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

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

curl

3 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

bench press

5 sets

overhead press

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

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

overhead press

3 sets

incline bench press

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

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

incline bench press

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

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

upright row

3 sets

overhead triceps extensions

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

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

overhead triceps extensions

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

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

upright row

3 sets

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

squat

5 sets

romanian deadlift

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

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

romanian deadlift

3 sets

calf raise

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

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

calf raise

3 sets

leg extension

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

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

leg extension

3 sets

leg curl

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

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

leg curl

3 sets

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

barbell row

5 sets

lat pulldown

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

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

lat pulldown

3 sets

t-bar row

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

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

t-bar row

3 sets

rear delt fly

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

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

hammer curl

3 sets

curl

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

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

curl

3 sets

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

overhead press

5 sets

bench press

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

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

bench press

3 sets

incline bench press

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

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

incline bench press

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

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

upright row

3 sets

overhead triceps extensions

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

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

overhead triceps extensions

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

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

upright row

3 sets

Legs 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

squat

5 sets

romanian deadlift

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

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

romanian deadlift

3 sets

leg extension

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

Overload: After 1 successful session, 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
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

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

leg curl

3 sets

calf raise

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

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

calf raise

3 sets