Workout Routine

Nippard PPL

by LeviH

Starting TM is 90% of 1RM.

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
240 sec
2
70% 1RM
5
240 sec
3
70% 1RM
5
240 sec
4
70% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 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 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

calf raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE6
12
120 sec

Abs

3 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
180 sec
2
@RPE7
8
180 sec
3
@RPE7
8
180 sec
4
@RPE7
8 +
amrap
180 sec

pullup

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6
180 sec
2
65% 1RM
6
180 sec
3
65% 1RM
6 +
amrap
Prog. Overload
180 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 2.5 kg
Extra 3-4 reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pendlay row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

t-bar row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

preacher curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
75% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
180 sec
2
65% 1RM
8
180 sec
3
65% 1RM
8 +
amrap
Prog. Overload
180 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
180 sec
2
65% 1RM
8
180 sec
3
65% 1RM
8 +
amrap
Prog. Overload
180 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 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

fly

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

Abs

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

Abs

3 sets