Workout Routine

PLP

by Seschtag

Starting TM is 90% of 1RM.

Workouts

Push-Day A

bench press

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

bench press

1 sets

Larsen Press

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

Larsen Press

2 sets

Standing Arnold Press

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

Standing Arnold Press

3 sets

Press-Around

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

Press-Around

2 sets

Pec Stretch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec

Pec Stretch

2 sets

Cross-Body Cable Y-Raise

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

Cross-Body Cable Y-Raise

3 sets

Squeeze-Only Pressdown

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

Squeeze-Only Pressdown

3 sets

Stretch-Only Overhead Extension

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

Stretch-Only Overhead Extension

3 sets

Cross-Body Tricep Extension

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

Cross-Body Tricep Extension

2 sets

Leg-Day A

squat

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

squat

3 sets

Toe Raises (Therapeutic Exercise)

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
5 sec
2
15 +
amrap
5 sec
3
15 +
amrap
5 sec

Toe Raises (Therapeutic Exercise)

3 sets

hip thrust

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

hip thrust

3 sets

Seated Leg Curl

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

Seated Leg Curl

3 sets

Standing Calf Raise (Machine)

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

Standing Calf Raise (Machine)

3 sets

Side to Side Abs

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

Side to Side Abs

3 sets

Pull-Day A

Lat Pulldown (Feeder)

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

Lat Pulldown (Feeder)

4 sets

Lat Pulldown Failure Set+30% Dropset

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

Lat Pulldown Failure Set+30% Dropset

1 sets

Omni-Grip Chest Supported Row

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

Omni-Grip Chest Supported Row

3 sets

Cable Row

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

Cable Row

3 sets

Static Lat Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Static Lat Stretch

2 sets

Omni-Direction Face Pull

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

Omni-Direction Face Pull

3 sets

Ez-Bar Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Ez-Bar Bicep Curl

3 sets

Bicep Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
0
100 sec
2
0
100 sec

Bicep Pull-ups

2 sets

Push-Day B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec

incline bench press

3 sets

Shoulder Press

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

Shoulder Press

3 sets

Floor Reset Skullcrusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Floor Reset Skullcrusher

3 sets

cable crossover

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

cable crossover

3 sets

lateral raise

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

lateral raise

3 sets

Front Raise Plate

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

Front Raise Plate

2 sets

diamond push-ups

Set
Reps
Rest time
1
0 +
amrap
100 sec

diamond push-ups

1 sets

Leg-Day B

straight leg deadlift

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

straight leg deadlift

2 sets

leg press

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

leg press

4 sets

Reverse Lunges (Glutes Focused)

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

Reverse Lunges (Glutes Focused)

3 sets

Seated Hamstring Curl

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

Seated Hamstring Curl

3 sets

Slow-Eccentric Leg Extension

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

Slow-Eccentric Leg Extension

3 sets

Standing Calf Raise (Machine)

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

Standing Calf Raise (Machine)

3 sets

Crunches

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

Crunches

3 sets

Pull-Day B

One-Arm Half-Kneeling Lat Pulldown

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

One-Arm Half-Kneeling Lat Pulldown

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec

pullup

1 sets

Kroc Row

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

Kroc Row

3 sets

Cable Shrug-In

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

Cable Shrug-In

3 sets

Reverse Pec Deck

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

Reverse Pec Deck

3 sets

Overhead Cable Bicep Curl

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

Overhead Cable Bicep Curl

3 sets