Workout Routine

PPL

by ethey

Push Pull /R/ Legs Push /R/ Pull Legs

Starting TM is 90% of 1RM.

Workouts

Push D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
1
100 sec
2
75% 1RM
3
100 sec
3
75% 1RM
3
100 sec
4
75% 1RM
3
100 sec
5
75% 1RM
3
100 sec
6
75% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

bench press

6 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 4.5 kg
Extra 3-4 reps, increase 1RM by 7 kg

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

Machine Shoulder Press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

lateral raise

3 sets

dip

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

dip

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

overhead triceps extensions

3 sets

Reverse Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
10
100 sec
2
@RPE7.5
10
100 sec
3
@RPE7.5
10
100 sec

Reverse Tricep Extension

3 sets

Push D2

Paused bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
4
100 sec
2
75% 1RM
4
100 sec
3
75% 1RM
4
100 sec

Paused bench press

3 sets

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

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

incline dumbbell press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

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

military press

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

front raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

tricep pushdown

4 sets

Dip

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

Dip

3 sets

Pull D1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
1
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5
100 sec
4
@RPE7
5
100 sec

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

deadlift

4 sets

pullup

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

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

seated cable row

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
12
100 sec
2
@RPE7.5
12
100 sec
3
@RPE7.5
12
100 sec
4
@RPE7.5
12
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

curl

4 sets

Pull D2

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
65% 1RM
5
100 sec
3
65% 1RM
5
100 sec
4
65% 1RM
5
100 sec

Paused Deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8 +
amrap
100 sec
2
@RPE9
8 +
amrap
100 sec

lat pulldown

2 sets

Machine High Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Machine High Row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

preacher curl

3 sets

Legs D1

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec
2
70% 1RM
3
100 sec
3
70% 1RM
3
100 sec
4
70% 1RM
3
100 sec
5
70% 1RM
3
100 sec
6
70% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

squat

6 sets

romanian deadlift

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

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

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

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

bulgarian split squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12 +
amrap
100 sec

leg extension

2 sets

Legs D2

Paused squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec

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

Paused squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4.54 kg.

hack squat

4 sets

Single leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Single leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

leg curl

4 sets

Adductor/Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Adductor/Abductor Machine

3 sets