Workout Routine

My PPL

by jakem

Starting TM is 90% of 1RM.

Workouts

Pull

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

rear delt fly

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec

preacher curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec

curl

4 sets

Push

bench press

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

bench press

5 sets

overhead press

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

overhead press

3 sets

Incline dumbell bench press

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

Incline dumbell bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3 sets

Legs

squat

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

squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg curl

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

leg curl

3 sets

leg press

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

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec
4
–
–
12 +
amrap
0 sec

calf raise

4 sets

Pull 2

barbell row

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

barbell row

5 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec
4
–
–
18
0 sec
5
–
–
18
0 sec

rear delt fly

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
0 sec

preacher curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
0 sec

curl

4 sets

Push 2

overhead press

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

overhead press

5 sets

bench press

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

bench press

3 sets

incline bench press

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

incline bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
0 sec
2
–
–
18
0 sec
3
–
–
18
0 sec

lateral raise

3 sets

Legs 2

squat

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

squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg curl

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

leg curl

3 sets

leg press

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

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

calf raise

4 sets