Workout Routine

Free

Alex PPL

by alexalmny

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Push, Pull, Legs split from the original Reddit post by u/Metallicadpa. Edited with TM so progressive overload rules work proprely and automatically with the Hardy system. Except for legs, just choose a PULL/PUSH + SOMETHING followed by the corresponding PULL/PUSH + NOTHING during the same workout.

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

Workouts

LEGS

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
7
180 sec
2
100% TM
150 lbs
7
180 sec
3
100% TM
150 lbs
7
180 sec
4
100% TM
150 lbs
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

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

squat

4×7+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
12
90 sec
2
100% TM
150 lbs
12
90 sec
3
100% TM
150 lbs
12
90 sec

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

romanian deadlift

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
12
90 sec
2
100% TM
110 lbs
12
90 sec
3
100% TM
110 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
20
90 sec
2
100% TM
110 lbs
20
90 sec
3
100% TM
110 lbs
20 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

calf raise

3×20+

Leg Curl Assis

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec
3
100% 1RM
45 lbs
12
90 sec

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

Leg Curl Assis

3×12

PULL DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

1×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
5
120 sec
2
100% TM
110 lbs
5
120 sec

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

pullup

2×5

PULL BBR

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

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

barbell row

5×5+

PULL

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

seated cable row

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
20
90 sec
2
100% TM
45 lbs
20
90 sec
3
100% TM
45 lbs
20
90 sec
4
100% TM
45 lbs
20
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

face pull

4×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

hammer curl

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

curl

3×12

PUSH

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

lateral raise

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

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

side lateral raise

3×12

PUSH BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

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

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
12
90 sec
2
75% TM
115 lbs
12
90 sec
3
75% TM
115 lbs
12
90 sec

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

overhead press

3×12

Développé Haltères

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
180 sec
2
100% 1RM
25 lbs
5
180 sec
3
100% 1RM
25 lbs
5
180 sec
4
100% 1RM
25 lbs
5
180 sec
5
100% 1RM
25 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Développé Haltères

5×5+

PUSH OVH

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5
180 sec
4
100% TM
150 lbs
5
180 sec
5
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

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

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
12
90 sec
2
85% TM
130 lbs
12
90 sec
3
85% TM
130 lbs
12
90 sec

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

bench press

3×12

DÉVELOPPÉ MILITAIRE

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
180 sec
2
100% 1RM
25 lbs
5
180 sec
3
100% 1RM
25 lbs
5
180 sec
4
100% 1RM
25 lbs
5
180 sec
5
100% 1RM
25 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DÉVELOPPÉ MILITAIRE

5×5+

PULL PU

Traction

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
120 sec
2
100% 1RM
25 lbs
5
120 sec
3
100% 1RM
25 lbs
5
120 sec
4
100% 1RM
25 lbs
5
120 sec
5
100% 1RM
25 lbs
5
120 sec

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

Traction

5×5

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
90 sec
2
100% TM
25 lbs
12
90 sec
3
100% TM
25 lbs
12
90 sec

rear delt fly

3×12