Workout Routine

PPL FOCUS SHIFT

by nstoltz

PPL 8 Day Pull - Lower Back, Rear Delt Focus w/abs Push - Chest Focus Legs - Quad Focus w/abs Rest - Stretch Pull - Lat Focus Push - Delt Focus w/abs Legs - Hamstring Focus Rest - Stretch

Starting TM is 90% of 1RM.

Workouts

Pull w/Abs

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
85% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
85% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

rack deadlift

3 sets

ISO LOW ROW

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
2
80% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
3
80% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

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

ISO LOW ROW

3 sets

ISO Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
2
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
3
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

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

ISO Lat Pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12 +
amrap
100 sec
2
65% 1RM
12 +
amrap
100 sec
3
65% 1RM
12 +
amrap
100 sec

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

face pull

3 sets

preacher curl

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

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

preacher curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12 +
amrap
100 sec
2
65% 1RM
12 +
amrap
100 sec
3
65% 1RM
12 +
amrap
100 sec

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

seated curl

3 sets

Seated High Row Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
100 sec
2
75% 1RM
8 +
amrap
100 sec
3
75% 1RM
8 +
amrap
100 sec

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

Seated High Row Machine

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10 +
amrap
60 sec
2
70% 1RM
10 +
amrap
60 sec
3
70% 1RM
10 +
amrap
60 sec

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

Cable crunch

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

1 sets

overhead press

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

overhead press

3 sets

incline bench press

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

incline bench press

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

1 sets

romanian deadlift

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

romanian deadlift

3 sets