Workout Routine

taz ppl

by taszlim

simple ppl 8)

Starting TM is 90% of 1RM.

Workouts

Pull Tuesday

deadlift

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

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

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec

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

barbell row

1 sets

seated cable row

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

face pull

5 sets

lat pulldown

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

lat pulldown

3 sets

hammer curl

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

hammer curl

4 sets

curl

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

curl

4 sets

chinup

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

chinup

3 sets

Push Wednesday

bench press

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

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

bench press

5 sets

overhead press

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

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

overhead press

3 sets

incline bench press

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

incline bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

lateral raise

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

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

Pull Saturday

barbell row

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

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

barbell row

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec

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

deadlift

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

face pull

5 sets

seated cable row

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

seated cable row

3 sets

lat pulldown

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

lat pulldown

3 sets

hammer curl

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

hammer curl

4 sets

curl

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

curl

4 sets

Push Sunday

overhead press

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

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

overhead press

5 sets

bench press

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

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

bench press

3 sets

incline bench press

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

incline bench press

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

lateral raise

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

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

Legs Mon/Thur

squat

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

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

squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

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

calf raise

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

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

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8 +
amrap
60 sec

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

leg extension

3 sets

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

romanian deadlift

3 sets

Side Bend

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

Side Bend

5 sets

lunge

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

lunge

5 sets

single-leg kickbacks

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec
4
8
60 sec

single-leg kickbacks

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

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

hip thrust

3 sets