fitzap workout
Ready-made plan
PPLUL 5-Day Split
A complete 5-day Push, Pull, Legs, Upper, Lower split for intermediate lifters, with every exercise, set, rep range and effort target from the volumelogic.se plan.
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Push
Establish the week's main horizontal press, then add chest, shoulder and triceps work.
| Exercise | Sets | Reps | Target effort |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5–8 | RPE 8 · 2 RIR |
| Incline Bench Press (Dumbbells) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
| Shoulder Press (Dumbbells) | 2 | 6–10 | RPE 8 · 2 RIR |
| Lateral Raise (Cable) | 3 | 12–20 | RPE 8.5 · 1.5 RIR |
| Triceps Pushdown (Cable) | 3 | 10–15 | RPE 8.5 · 1.5 RIR |
Pull
One vertical and two horizontal pull patterns, then rear delts and elbow flexors.
| Exercise | Sets | Reps | Target effort |
|---|---|---|---|
| Pull-ups | 3 | 6–10 | RPE 8.5 · 1.5 RIR |
| Chest-Supported Row (Machine) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
| Pullover (Cable) | 2 | 10–15 | RPE 8.5 · 1.5 RIR |
| Rear Delt Fly (Machine) | 2 | 12–20 | RPE 8.5 · 1.5 RIR |
| Incline Biceps Curl (Dumbbells) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
Legs
The squat-dominant lower session, retaining one hip hinge, calves and trunk work.
| Exercise | Sets | Reps | Target effort |
|---|---|---|---|
| Squat (Barbell) | 4 | 5–8 | RPE 8 · 2 RIR |
| Leg Press (Machine) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
| Romanian Deadlift (Barbell) | 3 | 6–10 | RPE 8 · 2 RIR |
| Calf Raise (Machine, Standing) | 3 | 8–15 | RPE 8.5 · 1.5 RIR |
| Crunch (Cable) | 2 | 10–15 | RPE 8.5 · 1.5 RIR |
Upper
A second, lower-volume upper-body exposure filling the direct arm and lateral-delt gaps.
| Exercise | Sets | Reps | Target effort |
|---|---|---|---|
| Incline Bench Press (Barbell) | 3 | 6–10 | RPE 8.5 · 1.5 RIR |
| Seated Row (Cable) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
| Shoulder Press (Machine) | 2 | 8–12 | RPE 8.5 · 1.5 RIR |
| Lateral Raise (Dumbbells) | 2 | 12–20 | RPE 8.5 · 1.5 RIR |
| Overhead Triceps Extension (Cable) | 2 | 10–15 | RPE 8.5 · 1.5 RIR |
| Biceps Curl (Cable) | 2 | 10–15 | RPE 8.5 · 1.5 RIR |
Lower
A second quad exposure emphasizing knee flexion and a moderate hinge.
| Exercise | Sets | Reps | Target effort |
|---|---|---|---|
| Front Squat (Barbell) | 3 | 6–10 | RPE 8 · 2 RIR |
| Leg Extension (Machine) | 1 | 10–15 | RPE 8.5 · 1.5 RIR |
| Leg Curl (Machine, Seated) | 3 | 8–12 | RPE 8.5 · 1.5 RIR |
| Romanian Deadlift (Barbell) | 2 | 8–12 | RPE 8 · 2 RIR |
| Calf Raise (Machine, Seated) | 3 | 10–15 | RPE 8.5 · 1.5 RIR |
| Leg Raise (Hanging) | 2 | 8–15 | RPE 8.5 · 1.5 RIR |
Nothing is added to your library until you review and confirm the import in fitzap workout. Sets, reps and effort targets are starting points — see the training guides for how to progress them.