Workout Routine

Ri Strength PPL

by HunterC

Whenever you're able to go to the gym just do the next workout from what you did last time.

If it says 8 reps that means aim to fail in the 5-8 rep range. If it says 5 reps that means aim to fail in the 3-5 rep range For your AMRAP sets, do as many reps as you can, and then when you can't do anymore, try and do partial reps until you physically cant

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

incline bench press

3 sets

skull crushers

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

tricep pushdown

3 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

cable fly

3 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

curl

3 sets

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 7.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

romanian deadlift

3 sets

goblet squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets