Workout Routine

Rohan PPL

by Rohans

Pull Push Legs

Workouts

Pull 1 Tuesday

Lat Elbow Pulldown

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

Lat Elbow Pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec

seated cable row

3 sets

Machine Rear Delt Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

Machine Rear Delt Flies

4 sets

hammer curl

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

hammer curl

3 sets

Standing Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Standing Bicep Curl

2 sets

Push 2 Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
300 sec
2
–
–
8
300 sec
3
–
–
3
300 sec
4
–
–
1
300 sec
5
–
–
5
300 sec
6
–
–
5
300 sec
7
–
–
5
300 sec
8
–
–
5
300 sec
9
–
–
5
300 sec

bench press

9 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

seated shoulder press

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

overhead triceps extension

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

tricep pushdown

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec
3
–
–
15
300 sec
4
–
–
15
300 sec

lateral raise

4 sets

Legs 3 Thursday

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec
3
–
–
15
300 sec
4
–
–
15
300 sec

Seated Calf Raise

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
300 sec
2
–
–
10
300 sec
3
–
–
10
300 sec
4
–
–
20
300 sec
5
–
–
20
300 sec
6
–
–
20
300 sec

leg extension

6 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Adductor

2 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Abductor

2 sets

Lying Leg Curl

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

Lying Leg Curl

3 sets

single-leg kickbacks

Set
Reps
Rest time
1
10
300 sec
2
10
300 sec

single-leg kickbacks

2 sets

Pull 4 Friday

pullup

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

pullup

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
8
300 sec

t-bar row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec

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

seated cable row

3 sets

Machine Rear Delt Flies

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

Machine Rear Delt Flies

3 sets

seated incline curl

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

seated incline curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

hammer curl

2 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

wrist curl

4 sets

Push 5 Saturday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
4
300 sec
3
–
–
1
300 sec
4
–
–
5
300 sec
5
–
–
5
300 sec
6
–
–
5
300 sec
7
–
–
5
300 sec
8
–
–
5
300 sec

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
12
300 sec

incline bench press

4 sets

bench press

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

bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

triceps extension

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

tricep pushdown

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec
3
–
–
12
300 sec
4
–
–
12
300 sec

lateral raise

4 sets

Legs 6 Sunday

Leg Press Calf Raise

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

Leg Press Calf Raise

3 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
300 sec
2
–
–
12
300 sec

Hip Adductor

2 sets

Seated Leg Curl

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

Seated Leg Curl

3 sets

single-leg kickbacks

Set
Reps
Rest time
1
10
300 sec
2
10
300 sec

single-leg kickbacks

2 sets