Workout Routine

Free

My Push Legs Pull Legs

by iom87

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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

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs
2
–
–
8 +
amrap
90 sec
3
–
–
8 +
amrap
90 sec

deadlift

3×8+

Inverted Row

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

Inverted Row

3×8

seated cable row

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

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

face pull

5×15

hammer curl

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

hammer curl

4×8

curl

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

curl

4×8

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

renegade row

2×10

Legs 1

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

goblet squat

4×10+

DB RDL

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
75 sec
2
65% 1RM
16 lbs
8
75 sec
3
65% 1RM
16 lbs
8
75 sec

DB RDL

3×8

Lying Leg Curl

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

Lying Leg Curl

3×15

leg press

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

leg press

3×15

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

lateral lunge

3×16

glute bridge

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

glute bridge

4×30 s

Lying Hip Flexor Curl

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec

Lying Hip Flexor Curl

2×15

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

bench press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

incline bench press

3×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

dip

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

dip

3×5

Machine Fly

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

Machine Fly

3×12

lateral raise

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

lateral raise

4×12

triceps pushdowns

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

triceps pushdowns

2×15

Legs 2

Inverted Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Inverted Reverse Lunge

3×16

Off-Hand RDL

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

Off-Hand RDL

3×8

step-up inverted

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

step-up inverted

3×16

leg extension

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

leg extension

3×8

Cross Body Reach

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

Cross Body Reach

2×12

single-leg glute bridges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

single-leg glute bridges

3×12