Workout Routine

Shitbox PPL For Losers

by HunterC

Hi Will

Starting TM is 90% of 1RM.

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
90% TM
3
100 sec
4
90% TM
3
100 sec
5
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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 10 kg

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

deadlift

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

hammer curl

3 sets

pullup

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

pullup

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

ez bar curl

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

upright row

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

barbell row

3 sets

seated incline curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

seated incline curl

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec
5
90% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

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

bench press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

skull crushers

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec

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

overhead press

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

close-grip bench press

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec
5
90% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

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

squat

5 sets

nordics

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

nordics

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

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

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
85% 1RM
10
100 sec

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

calf raise

3 sets

Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
75% 1RM
2
100 sec
3
85% 1RM
1
100 sec
4
90% 1RM
1
100 sec
5
100% 1RM
1
100 sec

deadlift

5 sets

Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
5
100 sec
3
75% 1RM
2
100 sec
4
85% 1RM
1
100 sec
5
90% 1RM
1
100 sec
6
100% 1RM
1
100 sec

bench press

6 sets

Squat Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
75% 1RM
2
100 sec
3
85% 1RM
1
100 sec
4
90% 1RM
1
100 sec
5
100% 1RM
1
100 sec

bench press

5 sets