Workout Routine

PUL 3-Day LP

by nsmith16

Workouts

Full Body

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
120 sec
2
80% TM
8
120 sec
3
80% TM
8
120 sec
4
80% TM
8
120 sec

bench press

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec

bent over row

3 sets

lunge

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

lunge

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

pullup

3 sets

Upper Body

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
6
120 sec
2
80% TM
6
120 sec
3
80% TM
6
120 sec
4
80% TM
6
120 sec

overhead press

4 sets

Weighted Pull-Up

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

Weighted Pull-Up

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec

incline bench press

3 sets

EZ Bar Curls

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

EZ Bar Curls

3 sets

dip

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

dip

3 sets

Lower Body

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec

deadlift

4 sets

bulgarian split squat

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

bulgarian split squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec

romanian deadlift

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec

hanging leg raises

3 sets

plank

Set
Time
Rest time
1
45 sec
120 sec
2
45 sec
120 sec
3
45 sec
120 sec

plank

3 sets