After six weeks of hard training, I felt a deload was in order. I could feel that my body had accrued damage from all the workouts. So for this week, we are taking our foot off the gas pedal. For week seven, we performed the first portion of the deload.
Weekly Six Day, PPL Routine.
Each week the goal is to complete 2 leg days, 2 pull days, and 2 push days. This is week seven of my push, pull, leg routine.
- Monday: Push Day
- Tuesday: Pull Day
- Wednesday: Rest Day
- Thursday: Leg Day
- Friday: Push Day
- Saturday: Pull Day
- Sunday: Leg Day
Deload
My deloads last for about two weeks in total. They can be broken down into 3 parts. Part one includes the first week. For the PPL workout’s first round, I will drop the volume of my reps and the sets by half. Part two is the second round of PPL workouts. During this time I will drop the weight by half. I am doing half the reps for half the sets with half the weight now. The last part is the following week. I will slowly start to increase my reps, sets, and weight.
PPL Workouts
Push:
- Pec deck – fly: 3 sets | 10 reps
- Incline dumbbell press: 2 sets | 8-10 reps
- Overhead press: 2 sets | 10 reps
- Cable tricep overhead extension: 2 sets | 10 reps
- Cable triceps push down: 2 sets | 10-20 reps
Pull:
- Pull up 3 sets: | 10 reps
- Cable lat pull down: 2 sets | 10 reps
- Rows: 2 sets | 10 reps
- Dumbbell fly: 2 sets | 10 reps
- Preacher curls: 2 sets | 10 reps
Legs:
- Sitting leg curls: 3 sets | 12 reps
- Straight leg deadlift: 2 sets | 10 reps
- Deficit lunges: 2 sets | 10 reps
- Hack squats: 2 sets | 7 reps
Push day
Warm-up: 10 min | 7% | 3.0 speed
Pec deck – fly: 3 sets | 10 reps
| 10 reps | 150lb |
| 10 reps | 150lb |
| 10 reps | 150lb |
Incline dumbbell press: 2 sets | 5-15 reps
| 7 reps | 60lb * 2 (dumbbell) |
| 7 reps | 60lb * 2 (dumbbell) |
Overhead press: 2 sets | 5-15 reps
| 9 reps | 55lb * 2 |
| 9 reps | 55lb * 2 |
Skull crusher’s- machine Cable tricep overhead extension: 2 sets | 5-15 reps
| 8 reps | 100lb |
| 8 reps | 100lb |
Cable triceps push down: 2 sets | 5-15 reps
| 8 reps | 50lb (rope) |
| 8 reps | 50lb (v-bar) |
Pull Day
Warm-up: 10 min | 7% | 3.0 speed
Pull up 3 sets | 10 reps
| 9 reps | 35lb |
| 8 reps | 35lb |
Cable lat pull down 2 sets | 10 reps
| 8 reps | 135lb |
| 7 reps | 135lb |
Barbell Rows 2 set | 10 reps
| 8 reps | 115lb |
| 7 reps | 115lb |
lateral dumbbell fly 2 sets | 10 reps
| 8 reps | 15lb |
| 8 reps | 15lb |
Preacher curls 2 sets | 10 reps
| 8 reps | 100lb |
| 8 reps | 100lb |
Leg Day
Warm-up: 10 min | 7% | 3.0 speed
Lying leg curls 2 sets | 12 reps
| 12reps | 110lb |
| 12 reps | 110lb |
Deficit lunges 2 sets | 8 reps
| 9 (L/R) reps | 35lb * 2 |
| 9 (L/R) reps | 35lb * 2 |
Straight leg dead lift
3 sets | 10-20 reps | maintain
| 10 reps | 55lb * 2 |
| 10 reps | 55lb * 2 |
Hack squat 1 sets | 10 reps
| 7 reps | 140lb |
Warm-up: 10 min | 7% | 3.0 speed
Pull up 3 sets | 10 reps
| 9 reps | 35lb |
| 8 reps | 35lb |
Cable lat pull down 2 sets | 10 reps
| 8 reps | 135lb |
| 7 reps | 135lb |
Barbell Rows 2 set | 10 reps
| 8 reps | 115lb |
| 7 reps | 115lb |
lateral dumbbell fly 2 sets | 10 reps
| 8 reps | 15lb |
| 8 reps | 15lb |
Preacher curls 2 sets | 10 reps
| 8 reps | 100lb |
| 8 reps | 100lb |
Push day
Warm-up: 10 min | 7% | 3.0 speed
Pec deck – fly: 2 sets | 10 reps
| 12 reps | 75lb |
| 10 reps | 75lb |
Incline dumbbell press: 2 sets | 5-15 reps
| 7 reps | 35lb * 2 (dumbbell) |
| 7 reps | 35lb * 2 (dumbbell) |
Overhead press: 2 sets | 5-15 reps
| 9 reps | 25lb * 2 |
| 9 reps | 25lb * 2 |
Skull crusher’s- machine Cable tricep overhead extension: 2 sets | 5-15 reps
| 8 reps | 50lb |
| 8 reps | 50lb |
Cable triceps push down: 2 sets | 5-15 reps
| 8 reps | 25lb (rope) |
| 8 reps | 25lb (v-bar) |
Pull Day
Warm-up: 10 min | 7% | 3.0 speed
Pull up 3 sets | 10 reps
| 9 reps | 70lb |
| 8 reps | 70lb |
Cable lat pull down 2 sets | 10 reps
| 8 reps | 70lb |
| 7 reps | 70lb |
Barbell Rows 2 set | 10 reps
| 8 reps | 60lb |
| 7 reps | 60lb |
lateral dumbbell fly 2 sets | 10 reps
| 8 reps | 5lb |
| 8 reps | 5lb |
Preacher curls 2 sets | 10 reps
| 8 reps | 50lb |
| 8 reps | 50lb |
Leg Day
Warm-up: 10 min | 7% | 3.0 speed
Lying leg curls 2 sets | 12 reps
| 12reps | 60lb |
| 12 reps | 60lb |
Deficit lunges 2 sets | 8 reps
| 9 (L/R) reps | 20lb * 2 |
| 9 (L/R) reps | 20lb * 2 |
Straight leg deadlift
3 sets | 10-20 reps | maintain
| 10 reps | 30lb * 2 |
| 10 reps | 30lb * 2 |
Hack squat 1 set | 10 reps
| 7 reps | 70lb |