Workout Routine

PPLUL

by rkounnas

Pull/Push/Legs/Upper/Lower

Starting TM is 75% of 1RM.

Workouts

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

barbell row

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
90 sec
2
@RPE8
5
90 sec
3
@RPE8
5
90 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
3
@RPE8
10
60 sec

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
60 sec
2
@RPE9
10
60 sec
3
@RPE9
10
60 sec

curl

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

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

bench press

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

seated overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
60 sec
2
@RPE9
10
60 sec
3
@RPE9
10
60 sec

tricep pushdown

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

romanian deadlift

3 sets

Goblet Squat (Heels Elevated)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

Goblet Squat (Heels Elevated)

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec

calf raise

3 sets

ab wheel

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

ab wheel

3 sets

Upper

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

overhead press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

pullup

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

bench press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

chest supported rows

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
60 sec
2
@RPE9
10
60 sec
3
@RPE9
10
60 sec

tricep pushdown

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
60 sec
2
@RPE9
10
60 sec
3
@RPE9
10
60 sec

hammer curl

3 sets

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

deadlift

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

squat

3 sets

Split Stance Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

Split Stance Deadlift

3 sets

Forward Lunges

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec

Forward Lunges

3 sets

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec

Seated Calf Raises

3 sets

Pallof Press (Cable Machine or Band,each side)

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

Pallof Press (Cable Machine or Band,each side)

3 sets