Workout Routine

PPL

by blakenoonan

6 week mesocycle focusing on increasing volume

Prime target muscle groups before compound lifts

Neck, calves, and forearms done separately.

Workouts

Legs

Cossack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec

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

Cossack Squat

1 sets

Front-Foot Elevated Split Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec
2
@RPE9
20
150 sec

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

Front-Foot Elevated Split Squat

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
25
150 sec
2
@RPE9
25
150 sec

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

leg press

2 sets

Nordic Drop

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
150 sec

Nordic Drop

1 sets

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

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

Stiff Leg Deadlift

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec
2
@RPE9
20
150 sec

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

hip thrust

2 sets

Push

Costal Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

Costal Chest Press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
150 sec

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

incline bench press

1 sets

High Incline Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

High Incline Press

2 sets

Compound Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
120 sec
2
@RPE9
20
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.13 kg.

Compound Raise

2 sets

Archer Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

Archer Curls

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec

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

hammer curl

1 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

pullup

2 sets

Underhand Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
120 sec
2
@RPE9
20
120 sec

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

Underhand Lat Pull-down

2 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
150 sec
2
@RPE9
20
150 sec

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

pendlay row

2 sets

Leaning Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
120 sec
2
@RPE9
20
120 sec

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

Leaning Lateral Raise

2 sets

Single Arm Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE9
20
100 sec

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

Single Arm Triceps Extension

2 sets

Katana Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
120 sec

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

Katana Extension

1 sets