Workout Routine

Shahens PPL 3000

by shahen

1RM Edit

Starting TM is 90% of 1RM.

Workouts

Pull 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

pullup

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12
120 sec

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

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

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

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
100 sec
2
60% 1RM
20
100 sec
3
60% 1RM
20
100 sec
4
60% 1RM
20
100 sec
5
60% 1RM
20
100 sec

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

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
sec

Leg raises

1 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 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
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

incline bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

cable crossover

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

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

tricep pushdown

3 sets

overhead triceps cable extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

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

overhead triceps cable extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
100 sec
2
60% 1RM
20
100 sec
3
60% 1RM
20
100 sec
4
60% 1RM
20
100 sec
5
60% 1RM
20
100 sec
6
60% 1RM
20
100 sec

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

lateral raise

6 sets

Legs 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

romanian deadlift

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

front squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

bulgarian split squat

4 sets

glute ham raise

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

glute ham raise

3 sets

Pull 2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

5 sets

chinup

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

chinup

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

chest supported rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
100 sec
2
60% 1RM
20
100 sec
3
60% 1RM
20
100 sec
4
60% 1RM
20
100 sec
5
60% 1RM
20
100 sec

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

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

curl

4 sets

Leg raises

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

Leg raises

4 sets

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

incline bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec

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

cable crossover

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

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

tricep pushdown

3 sets

overhead triceps cable extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

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

overhead triceps cable extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
100 sec
2
60% 1RM
20
100 sec
3
60% 1RM
20
100 sec
4
60% 1RM
20
100 sec
5
60% 1RM
20
100 sec
6
60% 1RM
20
100 sec

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

lateral raise

6 sets

Legs 2

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hack squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

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

calf raise

5 sets

Freestyle

Leg raises

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

Leg raises

3 sets