Workout Routine

Push Pull Legs (look bases)

by baggot4

This is a PPL split based on aestetic muscles, LOOK LIKE YOU LIFE Push (Chest, Shoulders, Triceps) ◦ Bench Press: 3 sets of 8-12 reps ◦ Overhead Press: 3 sets of 8-12 reps ◦ Incline Dumbbell Press: 3 sets of 10-15 reps ◦ Lateral Raise: 3 sets of 12-15 reps ◦ Triceps Pushdowns: 3 sets of 12-15 reps ◦ Shrugs: 3 sets of 15-20 reps (can be added to the end of any workout) Day 2: Pull (Back, Biceps) ◦ Deadlifts: 3 sets of 5-8 reps (heavy weight) ◦ Pull-Ups (or Lat Pulldown): 3 sets of as many reps as possible (AMRAP) ◦ Barbell Rows: 3 sets of 8-12 reps ◦ Bicep Curls: 3 sets of 10-12 reps ◦ Farmers Carries: 3 sets of 40-60 meters walk (focus on time under tension) Day 3: Legs ◦ Squats: 3 sets of 8-12 reps ◦ Leg Press: 3 sets of 12-15 reps ◦ Romanian Deadlifts: 3 sets of 10-12 reps ◦ Calf Raises: 3 sets of 15-20 reps

Workouts

Chest Shoulders Tri

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE10
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

shrug

3 sets

Back Bis

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE10
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE10
8 +
amrap
100 sec
3
@RPE10
8 +
amrap
100 sec
4
@RPE10
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE10
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

barbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

curl

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
90% TM
50
100 sec
2
90% 1RM
50
100 sec
3
100% 1RM
50
100 sec

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

farmer's carry

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE10
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg press

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets