Workout Routine

Push Pull Legs

by Sneakyninja

PPL

Workouts

Push A

bench press

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

bench press

4 sets

cable crossover

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

cable crossover

3 sets

dumbbell shoulder press standing

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

dumbbell shoulder press standing

4 sets

lateral raise

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

lateral raise

3 sets

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
7
100 sec
5
–
–
20
0 sec
6
–
–
20
0 sec

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

6 sets

rotator cuff external rotation

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

rotator cuff external rotation

3 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
40% 1RM
5
100 sec
3
40% 1RM
5
100 sec
4
40% 1RM
5
100 sec
5
80% 1RM
5
100 sec

deadlift

5 sets

chest supported rows

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

chest supported rows

3 sets

DB Lat Pullovers

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

DB Lat Pullovers

3 sets

DB High Pulls

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

DB High Pulls

3 sets

SS DB incline curls, seated curls, drag curl

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

SS DB incline curls, seated curls, drag curl

3 sets

"Angel and Devil"

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

"Angel and Devil"

3 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets

Leg A

squat

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

squat

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
80
100 sec
2
–
–
80
100 sec
3
–
–
80
100 sec

hip thrust

3 sets

reverse lunge

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

reverse lunge

3 sets

DB Single Leg Rdl

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

DB Single Leg Rdl

3 sets

Standing DB Calf Raises

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

Standing DB Calf Raises

3 sets

Bench Dip

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

Bench Dip

2 sets

hammer curl

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

hammer curl

3 sets

Bench Dip

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

Bench Dip

2 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets

Push B

overhead press

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

overhead press

4 sets

Underhand DB Bench

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

Underhand DB Bench

3 sets

DB Abduction Rows

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

DB Abduction Rows

3 sets

DB Floor Flys

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

DB Floor Flys

3 sets

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
7
100 sec
5
–
–
20
0 sec
6
–
–
20
0 sec
7
–
–
20
0 sec

SS DB Tri Extensions (21style)-> DB kickback-> eccentric skull crusher

7 sets

pushup plus

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

pushup plus

3 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets

Pull B

snatch grip deadlift

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

snatch grip deadlift

3 sets

pullup

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

pullup

3 sets

Alt. DB Gorilla Rows

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

Alt. DB Gorilla Rows

3 sets

Straight Arm Pushdowns

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

Straight Arm Pushdowns

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3 sets

SS DB incline curls, seated curls, drag curl

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

SS DB incline curls, seated curls, drag curl

3 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets

Leg B

squat

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

squat

3 sets

hip thrust

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

hip thrust

3 sets

reverse lunge

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

reverse lunge

3 sets

Slick Floor Bridge Curls

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

Slick Floor Bridge Curls

3 sets

Seated DB Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Seated DB Calf Raise

3 sets

Bench Dip

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

Bench Dip

2 sets

hammer curl

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

hammer curl

3 sets

Bench Dip

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

Bench Dip

2 sets

Lead Sled push and pull

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

Lead Sled push and pull

3 sets