Workout Routine

Pockets PPL

by DjCo

3 days per week In the first few weeks set a baseline of appropriate weight and get familiar with the movements. Aim for progressive overload each week, adding an additional rep or a small weight increase.

Starting TM is 90% of 1RM.

Workouts

Pull

seated cable row

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

seated cable row

3 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

4 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets

Push

bench press

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

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

tricep pushdown

3 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

leg curl

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

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets