Workout Routine

Free

Legs Push Pull Arms

by mansolifts

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LOTS OF VOLUME.

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

Workouts

Day 1 - Legs A

Lying Hamstring Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec

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

Lying Hamstring Curl Machine

6 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

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

Hack Squat

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Leg Press

4×10+

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
30
100 sec
5
–
–
30
100 sec
6
–
–
30
100 sec

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

Leg Extension

6 sets

Pit Shark RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Pit Shark RDL

4×8+

Day 2 - Push A

Incline Bench Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec
5
–
–
8
100 sec

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

Incline Bench Press Machine

5 sets

Flat Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

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

Flat Machine Chest Press

4×12+

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

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

Pec Deck

4×12+

Low Incline Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
16
10 sec
3
–
–
16
10 sec
4
–
–
16
10 sec
5
–
–
16
10 sec

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

Low Incline Smith Machine Press

5 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

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

Rear Delt Fly

4×15+

Seated Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

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

Seated Lateral Raises

4×15+

Shoulder Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec
5
–
–
10 +
amrap
100 sec

Shoulder Press Machine

5×10+

Day 3 - Pull A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

lat pulldown

4×10+

Static Neutral Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

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

Static Neutral Grip Lat Pulldown

3×12+

T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

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

T-Bar Row

4×10+

Assisted Pullup

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec
4
8 +
amrap
100 sec

Assisted Pullup

4×8+

Cable Pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

Cable Pullovers

4×15+

Day 4 - Arms A

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

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

Tricep Pushdown | Rope

4×15+

Close Grip Smith Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
6
100 sec
3
–
–
4
100 sec
4
–
–
2
100 sec
5
–
–
16
10 sec
6
–
–
16
10 sec
7
–
–
16
10 sec

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

Close Grip Smith Machine Bench Press

7 sets

Smith Machine | JM Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

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

Smith Machine | JM Press

3×12+

Preacher Curl Machine | Single Arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

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

Preacher Curl Machine | Single Arm

4×15

Preacher Curl Machine | Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

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

Preacher Curl Machine | Hammer Curl

4×12

Cable Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable Reverse Curl

3×20

Day 1 - LEGS B

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Seated Hamstring Curl

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

romanian deadlift

5 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Leg Extension

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

hack squat

5 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec
6
–
–
6
100 sec
7
–
–
6
100 sec

Smith Machine Squat

7 sets

Day 2 - Push B

Incline Smith Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

Incline Smith Machine Bench Press

6 sets

Flat Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Flat Dumbbell Bench Press

4×8

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Shoulder Press

4×10

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Pec Deck

4×15

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Rear Delt Fly

4×15

SS | Lateral Raises -> Heavy Partials

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15 +
amrap
100 sec
6
–
–
15 +
amrap
100 sec
7
–
–
15 +
amrap
100 sec
8
–
–
15 +
amrap
100 sec

SS | Lateral Raises -> Heavy Partials

8×15+

Day 3 - Pull B

Cable Pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Cable Pullovers

4×15

T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
5 +
amrap
100 sec
6
–
–
3 +
amrap
100 sec
7
–
–
1 +
amrap
100 sec

T-Bar Row

7 sets

Assisted Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Assisted Pullup

4×10

Reverse Grip Lat Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Reverse Grip Lat Pull Down

3×12

Day 4 - Arms B

Tricep Pushdown | Straight Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
6 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec
5
–
–
6 +
amrap
100 sec

Tricep Pushdown | Straight Bar

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

hammer curl

4×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

skull crushers

4×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

overhead triceps extensions

4×12

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

preacher curl

4×20

Close Grip Smith Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
36
100 sec
2
–
–
36
100 sec
3
–
–
36
100 sec
4
–
–
36
100 sec
5
–
–
36
100 sec
6
–
–
36
100 sec

Close Grip Smith Machine Bench Press

6×36

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
36
100 sec
2
–
–
36
100 sec
3
–
–
36
100 sec
4
–
–
36
100 sec
5
–
–
36
100 sec
6
–
–
36
100 sec

EZ Bar Curls

6×36