Workout Routine

Strength PPL Split

by Anthony777

Conditioning for the big three, Barbell focused (SBD) program with the PPL split. Train muscles 6 days a week with a cardio session. (PPLPPLR) Mixed strength and hypertrophy training while not forgetting accessories.

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
160 sec
2
80% 1RM
5
160 sec
3
80% 1RM
5
160 sec
4
80% 1RM
5
160 sec
5
80% 1RM
4
160 sec

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

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec
3
@RPE9
8
100 sec

overhead press

3 sets

Rest

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Rest

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec
3
@RPE10
10
100 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

lateral raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec

Cable crunch

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec

triceps pushdowns

3 sets

Isolated cable curl

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

Isolated cable curl

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
180 sec
2
70% 1RM
10
180 sec
3
75% 1RM
8
180 sec
4
80% 1RM
5
180 sec
5
85% 1RM
4
180 sec

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

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

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
100 sec

barbell row

3 sets

Rest

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Rest

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7
12
100 sec
3
@RPE8
12
100 sec

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

lat pulldown

3 sets

Rest / Cardio

Stairmaster

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Stairmaster

2 sets

Rest

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Rest

1 sets

Treadmill

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Treadmill

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
160 sec
2
70% 1RM
10
160 sec
3
75% 1RM
8
160 sec
4
80% 1RM
5
160 sec
5
85% 1RM
4
160 sec

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

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

squat

5 sets

Rest

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Rest

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec

leg curl

2 sets