Workout Routine

PPL Rotterdam 15-09-23

by Cyclobs

Starting TM is 90% of 1RM.

Workouts

Pull 1

rack deadlift

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

rack deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

face pull

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

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
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

5 sets

seated shoulder 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

seated shoulder 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

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

cable lateral raise

6 sets

triceps pushdowns

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

triceps pushdowns

3 sets

overhead triceps extensions

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

overhead triceps extensions

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
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3 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

leg press

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

leg press

3 sets

leg extension

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

leg extension

3 sets

calf raise

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

calf raise

5 sets

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
85% TM
5 +
amrap
100 sec

barbell row

5 sets

lat pulldown

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

lat pulldown

3 sets