Workout Routine

PPL

by patrickylt

Push, Pull, Legs split from the original Reddit post by u/Metallicadpa.

Workouts

Pull (DL)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec
4
100% TM
20
90 sec
5
100% TM
20
90 sec

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

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

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

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

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

curl

4 sets

Push (BP)

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

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

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec

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

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

overhead triceps extensions

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec

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

side lateral raise

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

calf raise

3 sets

Pull (BR)

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

barbell row

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec
4
100% TM
20
90 sec
5
100% TM
20
90 sec

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

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec
4
100% TM
12
90 sec

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

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec
4
100% TM
12
90 sec

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

curl

4 sets

Push (OHP)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
5 +
amrap
180 sec

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec

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

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

overhead triceps extensions

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec

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

side lateral raise

3 sets