Workout Routine

ULPPL

by kenziexbussell

Upper Lower PPL

Workouts

Upper

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE9
8
60 sec
3
@RPE10
8
60 sec

Incline Chest Press

3 sets

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Cable Crossover Ladder

3 sets

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Wide-Grip Lat Pulldown

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

cable lateral raise

3 sets

Kroc Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE9
8
60 sec
3
@RPE10
8
60 sec

Kroc Row

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Overhead Tricep Extension

3 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Bayesian cable curl

3 sets

Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Lying leg curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
30 sec
2
@RPE9
10
30 sec
3
@RPE10
10
30 sec

calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
30 sec
2
@RPE9
10
30 sec
3
@RPE10
10
30 sec

Cable crunch

3 sets

Pull

Close-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Close-Grip Lat Pulldown

3 sets

Chest supported machine rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Chest supported machine rows

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

seated cable row

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

Reverse Pec Deck

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

shrug

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE9
12
60 sec

preacher curl

3 sets

Push

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Chest Press

3 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10
60 sec

Machine Shoulder Press

3 sets

Pec deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

Pec deck

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

lateral raise

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

Overhead Tricep Extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12
60 sec

tricep pushdown

3 sets

Roman chair leg raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
60 sec
2
@RPE10
20
60 sec

Roman chair leg raise

2 sets

Legs

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Seated Leg Curl

3 sets

Pendulum Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
100 sec

Pendulum Squat

3 sets

Stiff-Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
100 sec

Stiff-Leg Deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

leg extension

3 sets

Machine hip adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Machine hip adduction

3 sets

Machine Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Machine Hip Abduction

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

calf raise

3 sets