Workout Routine

Ultimate PPL 4X

by luisdamian.sp@gmail.com

Workouts

Legs #1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
@RPE9
5
60 sec
5
@RPE9
5
60 sec
6
@RPE9
5
60 sec

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE8
10
60 sec
4
@RPE8
10
60 sec
5
@RPE8
10
60 sec

romanian deadlift

5 sets

goblet squat

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

goblet squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec
4
@RPE8
12
60 sec

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec
4
@RPE8
12
60 sec
5
@RPE8
12
60 sec

calf raise

5 sets

Decline Plate Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec
4
@RPE8
12
60 sec

Decline Plate Crunch

4 sets

Pull #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE6
10
60 sec
3
@RPE8
10
60 sec
4
@RPE10
10
60 sec
5
@RPE10
10
0 sec
6
@RPE6
10
60 sec

lat pulldown

6 sets

Row Machine 3 Grips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec
5
@RPE9
12
60 sec

Row Machine 3 Grips

5 sets

Bottom hallf DB Pullover

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

Bottom hallf DB Pullover

3 sets

low mid high face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 sec

low mid high face pull

4 sets

EZ bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE9
8
60 sec
3
@RPE9
8
60 sec
4
@RPE9
8
60 sec

EZ bar curl

4 sets

Bottom Half Preacher

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

Bottom Half Preacher

2 sets

Push #1

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
@RPE7
5
60 sec
6
@RPE9
5
60 sec
7
@RPE9
5
60 sec

bench press

7 sets

Standing Arnold Press

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

Standing Arnold Press

3 sets

DB Fly

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

DB Fly

3 sets

DB Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE10
15
60 sec
3
@RPE10
15
60 sec
4
@RPE10
15
60 sec

DB Lateral Raise

4 sets

Triceps extensions + overhead extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
@RPE9
16
60 sec
3
@RPE9
16
60 sec
4
@RPE9
16
60 sec

Triceps extensions + overhead extensions

4 sets

Cross body Triceps Extension

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

Cross body Triceps Extension

2 sets

Full Body #1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
@RPE9
5
60 sec

deadlift

5 sets

stiff leg deadlift

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

stiff leg deadlift

2 sets

incline dumbel press °45 close grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE9
8
60 sec
4
@RPE9
5
60 sec
5
@RPE9
12
60 sec

incline dumbel press °45 close grip

5 sets

chin-up

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

chin-up

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec
5
@RPE9
12
60 sec

leg press

5 sets

Krock Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec

Krock Row

4 sets

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
0 sec

diamond push-ups

1 sets