Workout Routine

PPL

by weingeo

Starting TM is 85% of 1RM.

Workouts

Push

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg
2
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg
3
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg
4
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.72 kg.

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

Incline Dumbbell Press

4 sets

Press Deck

Set
Intensity
Weight
Reps
Rest time
1
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2.5 kg
2
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2.5 kg
3
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2.5 kg
4
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

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

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

Press Deck

4 sets

ezbar front raise

Set
Intensity
Weight
Reps
Rest time
1
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2.5 kg
2
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 0 kg
3
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 0 kg

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

ezbar front raise

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
95% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 1.5 kg
2
95% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 1.5 kg
3
95% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 1.5 kg

cable lateral raise

3 sets

reverse cable fly

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

reverse cable fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg

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

tricep pushdown

1 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
95% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg

triceps extension

1 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg
2
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg
3
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

lat pulldown

3 sets

Neutral Grip Pull Down

Set
Intensity
Weight
Reps
Rest time
1
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg
2
95% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Neutral Grip Pull Down

2 sets

Chest Supported Single Arm Lat Pulldown

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

Chest Supported Single Arm Lat Pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
95% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg
2
95% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg
3
95% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

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

barbell row

3 sets

Barbell Row with 2 Sec Hold

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

Barbell Row with 2 Sec Hold

2 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
8 +
amrap
20 sec

Cable Curls

3 sets

Legs

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 10 kg
2
95% TM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 10 kg

deadlift

2 sets

Calf Raise

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

Calf Raise

3 sets

Hamstring Curls

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

Hamstring Curls

3 sets

leg extension

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

leg extension

3 sets

romanian deadlift

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

romanian deadlift

3 sets

At Home - Back

Bent Over Lateral Raise

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

Bent Over Lateral Raise

3 sets

lateral raise

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

lateral raise

3 sets

pullovers

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

pullovers

3 sets

dumbbell row

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

dumbbell row

3 sets

curl

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

curl

3 sets