Workout Routine

Free

My Push-Pull 4 day Routine

by gman64

Download free Hardy app

Using the template from https://exrx.net/Workouts/Workout2PP

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Push 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
100 sec
2
75% TM
75 lbs
10
100 sec
3
85% TM
85 lbs
9 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

3 sets

Lever Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
60 sec
2
75% TM
75 lbs
10
60 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Lever Chest Press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
85% TM
34 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

leg extension

3 sets

leverage incline chest press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
90 sec
2
75% TM
75 lbs
10
90 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leverage incline chest press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
14
100 sec
2
75% TM
75 lbs
12
100 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

calf raise

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
60 sec
2
75% TM
75 lbs
10
90 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

overhead press

3 sets

tricep dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
45 sec
2
75% TM
30 lbs
10
45 sec
3
85% TM
34 lbs
8 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

tricep dip

3 sets

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
12
100 sec
2
80% TM
32 lbs
10
100 sec
3
90% TM
36 lbs
8 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

close grip lat pulldown

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
10
100 sec
2
80% TM
18 lbs
8
100 sec
3
90% TM
20 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

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

romanian deadlift

3 sets

machine seated row wide grip

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
10
45 sec
2
70% TM
28 lbs
12
60 sec
3
80% TM
32 lbs
10
60 sec
4
90% TM
36 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

machine seated row wide grip

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
10
100 sec
3
90% TM
120 lbs
7 +
amrap
Prog. Overload
100 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

upright row

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
45 sec
2
@RPE7.5
100 lbs
10
45 sec
3
@RPE8.5
115 lbs
8 +
amrap
45 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

ez bar curl

3 sets

Ab crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
14
45 sec
2
@RPE8
28 lbs
12
45 sec
3
@RPE8.5
29 lbs
12 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ab crunch

3 sets

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
75% TM
100 lbs
8
90 sec
3
85% TM
115 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

Leverage Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
100 sec
2
75% TM
75 lbs
10
100 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 10 lbs
Extra 4+ reps, increase TM by 20 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Leverage Squat

3 sets

decline chest press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
100 sec
2
75% TM
75 lbs
10
100 sec
3
85% TM
85 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

decline chest press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
60 sec
2
75% TM
17 lbs
10
60 sec
3
85% TM
19 lbs
9 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bulgarian split squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
60 sec
2
@RPE8
15
60 sec
3
@RPE9
70 lbs
12 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

calf raise

3 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
85% TM
34 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

shoulder press

3 sets

hip abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
14
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hip abductor

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
14
60 sec
2
@RPE8.5
29 lbs
12
60 sec
3
@RPE9
32 lbs
10 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

3 sets

Pull 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
75% TM
30 lbs
10
100 sec
3
85% TM
34 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
14
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE9
32 lbs
10 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

3 sets

seated low row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
60 sec
2
75% TM
75 lbs
10
60 sec
3
85% TM
85 lbs
9 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated low row

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
14
80 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8.5
31 lbs
10 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable lateral raise

3 sets

machine hip adductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
14
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8.5
31 lbs
10 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

machine hip adductor

3 sets

cable one arm curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
14
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8.5
31 lbs
10 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

cable one arm curl

3 sets

torso rotation

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
15
60 sec
2
@RPE8.5
29 lbs
12 +
amrap
90 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

torso rotation

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
60 sec
2
@RPE7.5
13
60 sec
3
@RPE8.5
31 lbs
10 +
amrap
90 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3 sets