Workout Routine

Planet Fitness PPL

by haydencarroll77

Planet fitness friendly PPL

Starting TM is 90% of 1RM.

Workouts

Pull (A)

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec
3
100% 1RM
8
180 sec
4
100% 1RM
8
180 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest supported row machine

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec
3
100% 1RM
8
180 sec
4
100% 1RM
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

4 sets

Dumbbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
180 sec
2
100% 1RM
10
180 sec
3
100% 1RM
10
180 sec
4
100% 1RM
10
180 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Dumbbell Shrugs

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

pullup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
180 sec
2
100% 1RM
10
180 sec
3
100% 1RM
10
180 sec
4
100% 1RM
10
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.91 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

4 sets

Push (A)

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec
3
100% 1RM
8
180 sec
4
100% 1RM
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

4 sets

Smith Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec
3
100% 1RM
8
180 sec

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

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

Smith Incline Bench Press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Dips

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec
3
100% 1RM
8
180 sec
4
100% 1RM
8
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.91 kg.

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

seated shoulder press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec
3
100% 1RM
12
180 sec
4
100% 1RM
12
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.91 kg.

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

triceps extension

4 sets

Legs (A)

Smith Machine Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Machine Front Squat

4 sets

Calf Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec
4
–
–
15
180 sec

Calf Machine

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

leg curl

3 sets

Pull (B)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lat pulldown

4 sets

face pull

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

face pull

4 sets

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Chest supported row machine

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

curl

4 sets

Push (B)

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

seated shoulder press

4 sets

Lateral Raise Machine

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

Lateral Raise Machine

3 sets

Smith Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Incline Bench Press

4 sets

Smith Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Bench Press

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

overhead triceps extension

4 sets

Legs (B)

Smith Machine Front Squat

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

Smith Machine Front Squat

4 sets

Smith Machine Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Smith Machine Deadlift

3 sets

leg curl

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

leg curl

3 sets

Adductor Machine

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

Adductor Machine

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec
4
–
–
15
180 sec

leg press

4 sets