Workout Routine

PPL Heavy/Light

by DomGionet

Workouts

Push Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
120 sec
2
75% TM
8
120 sec
3
65% TM
10
120 sec
4
50% TM
12 +
amrap
120 sec

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

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
75% TM
8
120 sec
3
65% TM
10 +
amrap
120 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
70% TM
10
100 sec
3
60% TM
10 +
amrap
100 sec

fly

3 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
100 sec
2
75% TM
10
100 sec
3
65% TM
12 +
amrap
100 sec
4
65% TM
12 +
amrap
100 sec

Straight Bar Tricep Pushdown

4 sets

Seated Overhead Tricep Extension

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

Seated Overhead Tricep Extension

3 sets

Pull Heavy

barbell row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
100 sec
2
80% TM
8
100 sec
3
75% TM
10
100 sec
4
50% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
75% TM
8
100 sec
3
60% TM
10
100 sec
4
50% TM
12 +
amrap
100 sec

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

lat pulldown

4 sets

Pull Up

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

Pull Up

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
100 sec
2
80% TM
8
100 sec
3
70% TM
10 +
amrap
100 sec

seated incline curl

3 sets

Legs Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
100 sec
2
80% TM
5
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
100 sec
2
80% TM
5
100 sec
3
70% TM
8
100 sec

deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets

Push Light

bench press

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

bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable crossover

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

face pull

3 sets

Pull light

Lat Prayer

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lat Prayer

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3 sets

Clown Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Clown Curl

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Cable crunch

3 sets

Legs Light

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
75% TM
8
100 sec
3
65% TM
10
100 sec

hack squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3 sets

Standing calf raise

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

Standing calf raise

4 sets