Browse
Routines
Create a Routine
Log In
Workout Routine
Options
PPL
by Bildäck
Add to library
Starting TM is 90% of 1RM.
Workouts
Push
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Chest Press
4 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
lateral raise
4 sets
Start
in App
Tricep Overhead Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Tricep Overhead Extension
4 sets
Start
in App
Chest Fly Maschine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Chest Fly Maschine
4 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
tricep pushdown
4 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
lateral raise
4 sets
Start
in App
Pull
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
lat pulldown
4 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
seated cable row
4 sets
Start
in App
Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Bicep Curl
4 sets
Start
in App
Rear Delt Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
Rear Delt Fly
4 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
shrug
4 sets
Start
in App
Legs
Seated Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Seated Leg Curl
4 sets
Start
in App
Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Leg Press
4 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
leg extension
4 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
calf raise
4 sets
Start
in App
Hip Abduction
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
+
amrap
100 sec
Hip Abduction
4 sets
Start
in App