Workout Routine

PGPLBoo

by DomGionet

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
5
100 sec
2
90% 1RM
5
100 sec
3
90% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

Incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Incline dumbell press

3 sets

Lu Raise

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

Lu Raise

3 sets

Overhead Cable Tricep Extentions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.13 kg.

Overhead Cable Tricep Extentions

3 sets

skull crushers

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

skull crushers

3 sets

Glutes

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

deadlift

3 sets

Hip Thurst

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
10
100 sec

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

Hip Thurst

3 sets

forward lunges

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

forward lunges

3 sets

Glute kickbacks

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

Glute kickbacks

3 sets

Abs

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

Abs

3 sets

Pull

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec

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

dumbbell row

3 sets

lat pulldown

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

lat pulldown

3 sets

back extensions

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

back extensions

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

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

seated incline curl

3 sets

hammer curl

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

hammer curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

squat

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

Standing calf raise

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

Standing calf raise

3 sets