Workout Routine

Push/Pull

by maku

2-day progressive overload split

Starting TM is 60% of 1RM.

Workouts

Push

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec
4
80% TM
5
180 sec
5
80% TM
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec
4
80% TM
5
180 sec
5
80% TM
5 +
amrap
180 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec
4
80% TM
5
180 sec
5
80% TM
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
120 sec
2
70% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

incline bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
120 sec
2
70% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
120 sec
2
50% TM
12
120 sec
3
50% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

tricep pushdown

3 sets

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec
4
80% TM
5
180 sec
5
80% TM
5
180 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5 +
amrap
180 sec
2
80% TM
5 +
amrap
180 sec
3
80% TM
5 +
amrap
180 sec

chinup

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
180 sec
2
80% TM
12
180 sec
3
80% TM
12 +
amrap
180 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
120 sec
2
70% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
120 sec
2
65% TM
15
120 sec
3
65% TM
15 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
120 sec
2
80% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

hammer curl

3 sets