Workout Routine

Free

My Push Legs Pull Routine

by pathakbaba

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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

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
8
100 sec
2
95% 1RM
145 lbs
8
100 sec
3
95% 1RM
145 lbs
8
100 sec
4
100% 1RM
150 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

incline bench press

4×8+

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
41 lbs
10
100 sec
2
90% 1RM
41 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Machine Chest Fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
8
100 sec
2
95% 1RM
145 lbs
8
100 sec
3
95% 1RM
145 lbs
8
100 sec
4
100% 1RM
150 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 5 lbs

bench press

4×8+

Tricep overhead extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
90% 1RM
23 lbs
12
100 sec
3
100% 1RM
25 lbs
10 +
amrap
100 sec
4
100% 1RM
25 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Tricep overhead extension

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
20
100 sec
2
100% 1RM
25 lbs
20
100 sec
3
100% 1RM
25 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lateral raise

3×20+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
100 sec
2
90% 1RM
41 lbs
12
100 sec
3
80% 1RM
36 lbs
12 +
amrap
100 sec
4
50% 1RM
23 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

triceps pushdowns

4×12+

Legs

Hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
85% 1RM
38 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
85% 1RM
38 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Hamstring curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
85% 1RM
130 lbs
8
100 sec
3
93% 1RM
140 lbs
8
100 sec
4
100% 1RM
150 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

squat

4×8+

Seated quad curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
85% 1RM
38 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
85% 1RM
38 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Seated quad curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
100 sec
2
85% 1RM
95 lbs
12
100 sec
3
100% 1RM
110 lbs
12
100 sec

leg press

3×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

seated shoulder press

3×10

calf raise

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

calf raise

1×5

Pull

lat pulldown

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

lat pulldown

3×12

seated cable row

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

seated cable row

3×15

Reverse pec dec

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

Reverse pec dec

3×10

Lat pullover

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

Lat pullover

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

preacher curl

1×10