Workout Routine

UL/PPL

by connorhicks

Workouts

Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
90 sec
2
@RPE8
8
90 sec
3
@RPE8
8 +
amrap
90 sec

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

incline bench press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Dips

3 sets

Lat Pulldown Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

Lat Pulldown Machine

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

side lateral raise

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
90 sec
2
@RPE8
8
90 sec
3
@RPE8
8 +
amrap
90 sec

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

bent over row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

seated incline curl

3 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

Crunch Machine

3 sets

Lower

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

leg press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

bulgarian split squat

3 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12 +
amrap
90 sec

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

Seated Leg Curl

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12 +
amrap
90 sec

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

Hip Abduction

3 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12 +
amrap
90 sec

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

Standing Calf Raises

3 sets

Push

Smith Machine Incline Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8 +
amrap
120 sec

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

Smith Machine Incline Press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Dips

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

seated shoulder press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12 +
amrap
100 sec

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

side lateral raise

3 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

Overhead Triceps Extensions

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

triceps pushdowns

3 sets

Pull

Lat Pulldown Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8 +
amrap
120 sec

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

Lat Pulldown Machine

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
90 sec
2
@RPE8
8
90 sec
3
@RPE8
8 +
amrap
90 sec

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

bent over row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

shrug

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12 +
amrap
90 sec

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

face pull

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10 +
amrap
100 sec

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

seated incline curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

preacher curl

3 sets

Legs

Pendulum Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8 +
amrap
180 sec

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

Pendulum Squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8 +
amrap
120 sec

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

romanian deadlift

3 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8 +
amrap
120 sec

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

Lying Leg Curl

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10 +
amrap
180 sec

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

leg extension

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10 +
amrap
120 sec

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

Hip Abduction

2 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
90 sec
2
@RPE8
10
90 sec
3
@RPE8
10 +
amrap
90 sec

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

Standing Calf Raises

3 sets