PPPUL Workout Routine

Instagram + TikTok: @erique.li

Links: linktr.ee/erique.li

Eric’s Push Pull Legs Upper Lower Workout

Routine
PLEASE READ
In celebration of 50k followers on Instagram I figured I would release a full workout routine since a lot
of people have been asking for it :)) this is basically what I posted on my profile already but in written
form. This is what I personally did for a bit, but what I did may not work for you. If you are new to
working out then you can try this out as a starting point and see what exercises you enjoy to make
your own routine. Make sure to do your own research as well. This will include what exercises I do for
each workout + how many sets/reps + links for video for tutorials.

This routine is a push (chest and triceps), pull (back and biceps), legs (+ lateral raises), upper (chest,
back, triceps and biceps), and lower (legs + shoulders) workout split. This allows you to train each
muscle group twice a week, with around 15 sets per muscle group a week, which is shown to be
optimal for hypertrophy. Ideally the weekly workout pattern would be:
push-pull-legs-rest-upper-lower-rest.

I personally like pushing my body as hard as I can. This means training to failure nearly every set -
basically by the last rep you should be struggling to push it out or unable to push it out at all. Because
this is really fatiguing, rests of 2.5-3 minutes are a must for recovery between sets. I often use drop
sets (dropping the weight by 50% after the last set -> go to failure -> do partials).

Ensure that you are progressively overloading. This means each workout you should be increasing in
reps or weight. If you are on the cut then this becomes more difficult, but if you are
maintaining/bulking there is no excuse not to do this. The way I do it is once I can max out the reps for
a specific set (e.g. I can bench press 10 reps for 3 sets with 80kg), I will increase the weight slightly and
repeat.

Make sure you are using a weight that allows you to lift with proper form. There is no point in trying to
look big by using weights you cannot handle. Doing the exercises correctly will provide the most
growth.

DO NOT SKIP LATERAL RAISES honestly you can do them at the end of every workout. You need to do this
to build a V-taper wide shoulder look.

Again, I really appreciate the support and I wanted to give back to you guys. I hope this is useful.
 Instagram + TikTok: @erique.li
Links: linktr.ee/erique.li

Push Day (Chest + Triceps + Side Delts)

Incline Bench Press (Dumbbell)

-​ Warm-up set (50%-75% weight of working set)
-​ Set 1: failure within 6-10 reps
-​ Set 2: failure within 6-10 reps
-​ Set 3: failure within 6-10 reps
Instructions: https://www.youtube.com/watch?v=IP4oeKh1Sd4
Alternatives: incline barbell bench press, incline machine chest press, incline smith machine press

Hammer Strength Iso-lateral Horizontal Bench Press (Plate-Loaded)

-​ Set 1: failure within 6-10 reps
-​ Set 2: failure within 6-10 reps
-​ Set 3: failure within 6-10 reps
Instructions: https://www.youtube.com/watch?v=2ONfXehJEIM
Alternatives: barbell bench press, dumbbell bench press, smith machine press

Chest Fly (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/shorts/g3T7LsEeDWQ
Alternatives: seated cable chest press

Lateral Raise (Dumbbell)

-​ Set 1: failure within 12-20 reps (+ partials)
-​ Set 2: failure within 12-20 reps (+ partials)
-​ Set 3: failure within 12-20 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8
Alternatives: cable lateral raise, machine lateral raise

Triceps Extension (Cable)

-​ Set 1: failure within 8-15 reps (+ partials)
-​ Set 2: failure within 8-15 reps (+ partials)
-​ Set 3: failure within 8-15 reps (+ partials)
Instructions: https://www.youtube.com/shorts/b5le--KkyH0
Alternatives: dumbbell tricep extension

Triceps Pushdown (V-Grip)

-​ Set 1: failure within 8-15 reps (+ partials)
-​ Set 2: failure within 8-15 reps (+ partials)
-​ Set 3: failure within 8-15 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=hDVOeUv5NJk
Alternatives: alternate grips
 Instagram + TikTok: @erique.li
Links: linktr.ee/erique.li

Pull Day (Back + Biceps + Rear Delts)

Lat Pulldown (Cable) - shoulder width w/ wide bar grip

-​ Warm-up set (50%-75% weight of working set)
-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/shorts/hnSqbBk15tw
Alternatives: pull-ups, assisted pull-ups, alternative grips

Bent Over Row (Barbell)

-​ Warm-up set (just bar)
-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=FWJR5Ve8bnQ
Alternatives: chest-supported t-bar row

Seated Cable Row - close grip

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=vwHG9Jfu4sw
Alternatives: iso-lateral plate-loaded row, machine row, alternative grips

Rear Delt Reverse Fly (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ
Alternatives: reverse cable fly

Bicep Curl (Cable)

-​ Set 1: failure within 8-15 reps (+ partials)
-​ Set 2: failure within 8-15 reps (+ partials)
-​ Set 3: failure within 8-15 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=UsaY33N4KEw
Alternatives: preacher curl, machine preacher curl, dumbbell/barbell curl

Hammer Curl (Dumbbell)

-​ Set 1: failure within 8-12 reps (+ partials)
-​ Set 2: failure within 8-12 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=nvcqKLIJ_ds
Alternatives: machine preacher hammer curl, cable bicep curl
 Instagram + TikTok: @erique.li
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Leg Day (+ Shoulders)

Hammer Strength Plate Loaded V-Squat

-​ Warm-up set (without weight)
-​ Warm-up set (50%-75% weight of working set)
-​ Set 1: failure within 6-10 reps
-​ Set 2: failure within 6-10 reps
-​ Set 3: failure within 6-10 reps
Instructions: https://www.youtube.com/watch?v=u_GSjH58s0g
Alternatives: barbell squat, hack squat, machine plate-loaded leg press

Seated Leg Curl (Machine)

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=Orxowest56U
Alternatives: machine lying leg curl

Leg Extension (Machine)

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=m0FOpMEgero
Alternatives: nah just do this one

Standing Calf Raise (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/watch?v=GAQ-oohMhog
Alternatives: plate loaded seated calf raise

Lateral Raise (Dumbbell)

-​ Set 1: failure within 12-20 reps (+ partials)
-​ Set 2: failure within 12-20 reps (+ partials)
-​ Set 3: failure within 12-20 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8
Alternatives: cable lateral raise, machine lateral raise

Rear Delt Reverse Fly (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ
Alternatives: reverse cable fly
 Instagram + TikTok: @erique.li
Links: linktr.ee/erique.li

Upper Day (Chest + Back + Arms)

Bench Press (Barbell)

-​ Warm-up set (just bar)
-​ Warm-up set (50%-75% weight of working set)
-​ Set 1: 6-10 reps
-​ Set 2: 6-10 reps
-​ Set 3: 6-10 reps
Instructions: https://www.youtube.com/shorts/hWbUlkb5Ms4
Alternatives: dumbbell bench press, smith machine bench press, machine chest press

Iso-Lateral Row (Machine)

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=sVuNSKCXPm0
Alternatives: cable row, chest supported t-bar row

Incline Bench Press (Smith Machine)

-​ Set 1: failure within 6-10 reps
-​ Set 2: failure within 6-10 reps
-​ Set 3: failure within 6-10 reps
Instructions: https://www.youtube.com/watch?v=8urE8Z8AMQ4
Alternatives: incline barbell bench press, incline machine chest press, incline dumbbell bench press

Lat Pulldown (Cable) - close grip

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/shorts/uy0YkGtY7A8
Alternatives: pull-ups, assisted pull-ups, alternative grips

Triceps Extension (Cable)

-​ Set 1: failure within 8-15 reps (+ partials)
-​ Set 2: failure within 8-15 reps (+ partials)
-​ Set 3: failure within 8-15 reps (+ partials)
Instructions: https://www.youtube.com/shorts/b5le--KkyH0
Alternatives: dumbbell tricep extension

Bicep Curl (Cable)

-​ Set 1: failure within 8-15 reps (+ partials)
-​ Set 2: failure within 8-15 reps (+ partials)
-​ Set 3: failure within 8-15 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=UsaY33N4KEw
Alternatives: preacher curl, machine preacher curl, dumbbell/barbell curl
 Instagram + TikTok: @erique.li
Links: linktr.ee/erique.li

Lower Day (+ Shoulders)

Squat (Barbell)
-​ Warm-up set (just bar)
-​ Warm-up set (50%-75% weight of working set)
-​ Set 1: 6-10 reps
-​ Set 2: 6-10 reps
-​ Set 3: 6-10 reps
Instructions: https://www.youtube.com/shorts/PPmvh7gBTi0
Alternatives: hack squat

Leg Press (Machine)

-​ Warm-up set (without weight)
-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/shorts/nDh_BlnLCGc
Alternatives: leg press horizontal (machine)

Seated Leg Curl (Machine)

-​ Set 1: failure within 8-12 reps
-​ Set 2: failure within 8-12 reps
-​ Set 3: failure within 8-12 reps
Instructions: https://www.youtube.com/watch?v=Orxowest56U
Alternatives: machine lying leg curl

Standing Calf Raise (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/watch?v=GAQ-oohMhog
Alternatives: plate loaded seated calf raise

Lateral Raise (Dumbbell)

-​ Set 1: failure within 12-20 reps (+ partials)
-​ Set 2: failure within 12-20 reps (+ partials)
-​ Set 3: failure within 12-20 reps (+ partials)
Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8
Alternatives: cable lateral raise, machine lateral raise

Rear Delt Reverse Fly (Machine)

-​ Set 1: failure within 10-15 reps
-​ Set 2: failure within 10-15 reps
-​ Set 3: failure within 10-15 reps
Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ
Alternatives: reverse cable fly