Workout Routine

Free

2x /week (full body, beginner, push pull) 11070220

by kbacztub

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2-day progressive overload split push/pull

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
8
180 sec
2
90% TM
135 lbs
8
180 sec
3
100% TM
150 lbs
8 +
amrap
180 sec

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

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

bench press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
8
120 sec
2
80% TM
20 lbs
8
120 sec
3
90% TM
23 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

incline bench press

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
120 sec
2
80% TM
120 lbs
8
120 sec
3
90% TM
135 lbs
12 +
amrap
120 sec

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

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
120 sec
2
60% TM
15 lbs
8
120 sec
3
70% TM
18 lbs
8 +
amrap
120 sec

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

lateral raise

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
10
100 sec
2
90% TM
41 lbs
10
100 sec
3
90% TM
41 lbs
10 +
amrap
100 sec

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

tricep pushdown

3×10+

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
8
180 sec
2
90% TM
135 lbs
8
180 sec
3
90% TM
135 lbs
8
180 sec

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

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

squat

3×8

chinup

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

chinup

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
180 sec
2
80% TM
120 lbs
10
180 sec
3
80% TM
120 lbs
10 +
amrap
180 sec

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

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

barbell row

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
10
120 sec
2
70% TM
31 lbs
10
120 sec
3
70% TM
31 lbs
10 +
amrap
120 sec

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

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

lat pulldown

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
120 sec
2
75% TM
34 lbs
12
120 sec
3
85% TM
38 lbs
12 +
amrap
120 sec

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

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

seated cable row

3×12+

hammer curl

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

hammer curl

3×8+