Workout Routine

Free

My Push Pull Legs Routine

by adit

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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

Pull

seated cable close grip row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec

seated cable close grip row

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

face pull

3×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE10
20 lbs
8 +
amrap
100 sec

seated incline curl

3×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

hammer curl

3×10+

shrug

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

shrug

2×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

rear delt fly

3×12

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

close grip lat pulldown

3×8

Cable curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

Cable curls

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE10
20 lbs
8
100 sec

curl

3×8

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE9
120 lbs
6
100 sec
3
@RPE9.5
125 lbs
6
100 sec

incline bench press

3×6

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE10
20 lbs
8
100 sec

seated overhead press

3×8

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE9.5
30 lbs
12
100 sec

Pec Deck

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
100 sec
2
@RPE9
16 lbs
12
100 sec
3
@RPE10
17 lbs
12
100 sec

lateral raise

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

triceps extension

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

Overhead Press

3×8

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

Chest Press

3×8

OHP Smith

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9.5
115 lbs
8
100 sec

OHP Smith

3×8

Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10
100 sec

leg curl

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9.5
115 lbs
9
100 sec

squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

leg extension

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 sec

leg press

3×8