Workout Routine

UL PPL

by villain

Workouts

Upper

pullup

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

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

pullup

4 sets

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

incline bench press

3 sets

Meadows Row

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

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

Meadows Row

4 sets

lateral raise

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

lateral raise

3 sets

seated incline curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

seated incline curl

3 sets

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
90 sec

diamond push-ups

1 sets

Lower

back extension

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

back extension

3 sets

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

leg press

4 sets

Lying Leg Curl

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

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

Lying Leg Curl

3 sets

Slow Eccentric Leg Extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Slow Eccentric Leg Extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

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

Seated Calf Raise

4 sets

Roman Chair Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec

Roman Chair Leg Raise

2 sets

Push

bench press

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

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

bench press

3 sets

Standing Arnold Press

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

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

Standing Arnold Press

3 sets

Cable Fly

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

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

Cable Fly

3 sets

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

lateral raise

3 sets

triceps pushdowns + Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

triceps pushdowns + Overhead Tricep Extension

3 sets

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
90 sec
2
@RPE10
12
90 sec

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

Cable Tricep Extension

2 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
120 sec
2
@RPE7
10
120 sec
3
@RPE8
10
120 sec
4
@RPE10
10
120 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

seated cable row

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
90 sec
2
@RPE10
12
90 sec
3
@RPE10
12
90 sec

pullovers

3 sets

Omni Directional Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
90 sec
2
@RPE10
15
90 sec
3
@RPE10
15
90 sec

Omni Directional Face Pulls

3 sets

EZ bar curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

EZ bar curl

3 sets

preacher curl

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

preacher curl

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

squat

2 sets

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Pause Squat

2 sets

romanian deadlift

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

romanian deadlift

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

goblet squat

2 sets

Lying Leg Curl

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

Lying Leg Curl

3 sets

Seated Calf Raise

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

Seated Calf Raise

4 sets

Decline Plate Crunch

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

Decline Plate Crunch

3 sets