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PPL phase 1
by JoeriBosman
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Nippard PPL phase 1
Workouts
Legs
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
4
180 sec
2
65% TM
2
180 sec
3
85% TM
1
180 sec
4
@RPE9
4
180 sec
squat
4 sets
Start
in App
Pause squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
180 sec
2
@RPE9
5
180 sec
Pause squat
2 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
60 sec
2
@RPE10
12
60 sec
3
@RPE10
12
60 sec
4
@RPE10
12
60 sec
leg curl
4 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
@RPE9
10
120 sec
3
@RPE9
10
120 sec
leg extension
3 sets
Start
in App
Leg Press Toe Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
60 sec
2
@RPE10
12
60 sec
3
@RPE10
12
60 sec
4
@RPE10
12
60 sec
5
@RPE10
12
60 sec
Leg Press Toe Press
5 sets
Start
in App
Decline Plate Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec
4
@RPE10
12
100 sec
Decline Plate Crunch
4 sets
Start
in App
Push
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
220 sec
2
65% TM
3
220 sec
3
85% TM
1
220 sec
4
@RPE9
5
220 sec
5
@RPE9
8
220 sec
6
@RPE9
8
220 sec
Chest Press
6 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
70% TM
6
150 sec
3
@RPE10
10
150 sec
seated shoulder press
3 sets
Start
in App
Press Around & Static Stretch (30s)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
@RPE10
15
0 sec
3
–
–
1
0 sec
4
@RPE10
15
0 sec
5
–
–
1
0 sec
Press Around & Static Stretch (30s)
5 sets
Start
in App
Cross-Body Cable Y-Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec
Cross-Body Cable Y-Raise
4 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec
tricep pushdown
4 sets
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec
triceps extension
2 sets
Start
in App
Pull
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
150 sec
2
@RPE7
10
150 sec
3
@RPE8
10
150 sec
4
@RPE10
10
150 sec
lat pulldown
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
50% TM
5
150 sec
lat pulldown
2 sets
Start
in App
Omni-Grip Machine Chest Supported Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
150 sec
2
70% TM
8
150 sec
3
@RPE9
12
150 sec
4
@RPE9
12
150 sec
5
@RPE9
12
150 sec
Omni-Grip Machine Chest Supported Row
5 sets
Start
in App
Cable Lat Pullover & Static Lat Stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
150 sec
2
@RPE10
12
0 sec
3
–
–
1
150 sec
4
@RPE10
12
0 sec
5
–
–
1
150 sec
Cable Lat Pullover & Static Lat Stretch
5 sets
Start
in App
Omni-Direction Face Pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec
4
@RPE10
12
100 sec
Omni-Direction Face Pull
4 sets
Start
in App
Cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec
4
@RPE10
8
100 sec
Cable curl
4 sets
Start
in App
Bottom-Half Spider Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec
Bottom-Half Spider Curl
2 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec
shrug
2 sets
Start
in App
Full Body
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
220 sec
2
65% TM
3
220 sec
3
85% TM
2
220 sec
4
@RPE9
5
220 sec
deadlift
4 sets
Start
in App
Stiff-Leg Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
220 sec
2
@RPE9
8
220 sec
Stiff-Leg Deadlift
2 sets
Start
in App
Close Grip Incline Benchpress
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
220 sec
2
70% TM
7
220 sec
3
@RPE9
8
220 sec
4
@RPE9
5
220 sec
5
@RPE9
12
220 sec
Close Grip Incline Benchpress
5 sets
Start
in App
Underhand Lat Pull-down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
70% TM
7
150 sec
3
@RPE9
10
150 sec
4
@RPE9
10
150 sec
Underhand Lat Pull-down
4 sets
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
150 sec
2
70% TM
8
150 sec
3
@RPE9
12
150 sec
4
@RPE9
12
150 sec
5
@RPE9
12
150 sec
leg press
5 sets
Start
in App
single arm row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
150 sec
2
70% TM
8
150 sec
3
@RPE9
12
150 sec
4
@RPE9
12
150 sec
single arm row
4 sets
Start
in App
diamond push-ups
Start
in App
Set
Reps
Rest time
1
10
+
amrap
0 sec
diamond push-ups
1 sets
Start
in App