Workout Routine

Free

Legs, Pull, Push, Arnold (Modified)

by jetoncesaj

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Starting TM is 90% of 1RM.

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

Workouts

Legs (Quad Focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3 +
amrap
180 sec

squat

5×3+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

Leg raises

3×5+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3×6+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3×6+

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
3
180 sec
2
85% 1RM
95 lbs
3
180 sec
3
85% 1RM
95 lbs
3
180 sec
4
85% 1RM
95 lbs
3
180 sec
5
85% 1RM
95 lbs
3
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

pullup

5×3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3×6+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

curl

3×6+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3×6+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3
180 sec

bench press

5×3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3×6+

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

fly

3×6+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

tricep pushdown

3×6+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

overhead triceps extension

3×6+

Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated shoulder press

3×6+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec
4
–
–
6 +
amrap
120 sec
5
–
–
6 +
amrap
120 sec

lateral raise

5×6+

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline reverse fly

3×6+

Seated rear delt raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Seated rear delt raises

3×6+

Cable rotator cuff

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

Cable rotator cuff

3×5

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3
180 sec

squat

5×3

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

hanging leg raises

3×10+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3×6+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3×6+

Chest+Back

UnderHand Grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3 +
amrap
180 sec

UnderHand Grip Pull-Up

5×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3 +
amrap
180 sec

bench press

5×3+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3×6+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3×6+