Workout Routine

PPL 6xWeek

by rage

1 major compound exercise focus into another compound or accessory exercise This is my rendition of the basic 6 day ppl Rpe 9-10 for the most part, some exercises are in the 7.5 rpe range, 3-1-3 BB tempo, mid to high intensity. Try to increase the weight from 2/4 in 2/4 weeks respectively. 3-rest-3 or 6-rest-repeat

Starting TM is 90% of 1RM.

Workouts

Pull - Pull Up

Chin Up Machine

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
65% 1RM
5
100 sec
3
80% 1RM
5
100 sec

Chin Up Machine

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5 +
amrap
100 sec

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

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

chinup

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated cable row

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pullovers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec
5
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

5 sets

Push - Overhead Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
10
100 sec
2
73% 1RM
10
100 sec
3
73% 1RM
10
100 sec
4
80% TM
10
100 sec
5
80% TM
10
100 sec
6
–
–
10
100 sec

bench press

6 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Dips

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
80% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec
5
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

5 sets

Legs - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
5
100 sec
8
80% 1RM
5
100 sec

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

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

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 1RM
10
100 sec
5
80% 1RM
10 +
amrap
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

calf raise

5 sets

Pull - Row

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
8
100 sec
5
80% 1RM
8
100 sec
6
80% 1RM
8
100 sec
7
80% 1RM
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

barbell row

7 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec
5
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

5 sets

Push - Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
8
100 sec
5
80% 1RM
8
100 sec
6
80% 1RM
8
100 sec
7
80% 1RM
8
100 sec

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

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

bench press

7 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

incline bench press

3 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

Machine fly

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
55% 1RM
10
100 sec

side lateral raise

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec
5
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

triceps pushdowns

5 sets

Legs - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
5
100 sec
8
80% 1RM
5
100 sec

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

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

deadlift

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

leg press

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

hip thrust

3 sets

Aductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

Aductor

3 sets

Abductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

Abductor

3 sets