Workout Routine

PPL

by PoorDoddle

Starting TM is 90% of 1RM.

Workouts

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

barbell row

6 sets

Single Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Single Arm Lat Pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

seated cable row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

curl

3 sets

hammer curl

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

hammer curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

reverse curl

2 sets

Plate pinch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Plate pinch

2 sets

Finger Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Finger Curl

2 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

wrist curl

2 sets

Reverse Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Reverse Wrist Curl

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

incline bench press

2 sets

Pec Deck

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

Pec Deck

2 sets

seated shoulder press

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

seated shoulder press

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

overhead triceps extensions

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

overhead triceps extensions

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

lateral raise

5 sets

incline reverse fly

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

incline reverse fly

3 sets

Neck Curl

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

Neck Curl

3 sets

Neck Extension

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

Neck Extension

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

squat

6 sets

leg extension

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

leg extension

3 sets

Hip abduction

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

Hip abduction

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Hyperextensions

3 sets

leg curl

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

calf raise

5 sets

shrug

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

shrug

3 sets

Cable crunch

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

Cable crunch

3 sets

Pull 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

lat pulldown

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

dumbbell row

2 sets

Single Arm Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Seated Cable Row

2 sets

Single Arm Face Pull

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

Single Arm Face Pull

3 sets

Preacher Curl

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

Preacher Curl

2 sets

Cable Seated Curl

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

Cable Seated Curl

2 sets

Preacher Hammer Curls

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

Preacher Hammer Curls

2 sets

Cable Single Arm Reverse Curl

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

Cable Single Arm Reverse Curl

2 sets

Plate pinch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Plate pinch

2 sets

Cable Finger Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Finger Curl

2 sets

Cable Single Arm Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Single Arm Wrist Curl

2 sets

Cable Single Arm Reverse Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Cable Single Arm Reverse Wrist Curl

2 sets

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec

incline bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

bench press

2 sets

Pec Deck

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

Pec Deck

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

seated shoulder press

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

tricep pushdown

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

tricep pushdown

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

lateral raise

5 sets

incline reverse fly

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

incline reverse fly

3 sets

Neck Curl

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

Neck Curl

3 sets

Neck Extension

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

Neck Extension

3 sets

Legs 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
30 sec
2
65% 1RM
5
30 sec
3
75% 1RM
2
120 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec
6
85% 1RM
5
180 sec

romanian deadlift

6 sets

leg curl

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

leg curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

squat

3 sets

leg extension

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

leg extension

3 sets

Hip abduction

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

Hip abduction

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
18
60 sec
5
–
–
15
60 sec

calf raise

5 sets

shrug

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

shrug

3 sets

Leg raises

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

Leg raises

3 sets