Workout Routine

Free

My Push Pull Legs Routine

by JWish1337

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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
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 lbs
10 +
amrap
100 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 6 lbs.

incline bench press

4×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 lbs
10
100 sec

seated shoulder press

4×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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 pushdown

4×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

triceps extension

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

cable lateral raise

4×10+

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

Overhead Triceps Extension

4×10+

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

Cable Chest Fly

4×10+

Pull

curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 lbs
10
100 sec

curl

4×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 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

hammer curl

4×10+

Chest Supported Rows (Neutral Grip)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 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 5-6 reps, increase 1RM by 6 lbs

Chest Supported Rows (Neutral Grip)

4×10+

Single-Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

Single-Arm Lat Pulldown

4×10+

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

Cable Curl

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

lat pulldown

4×10+

Lat Pullover

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

Lat Pullover

4×10

face pull

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

face pull

4×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
80% 1RM
120 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

preacher curl

4×10+

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

leg extension

4×10+

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 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

Seated Leg Curl

4×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
10
100 sec
2
80% 1RM
90 lbs
10
100 sec
3
80% 1RM
90 lbs
10
100 sec
4
80% 1RM
90 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg press

4×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
10
100 sec
2
80% 1RM
90 lbs
10
100 sec
3
80% 1RM
90 lbs
10
100 sec
4
80% 1RM
90 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

calf raise

4×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
80% 1RM
120 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

hip thrust

4×10+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
80% 1RM
20 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

goblet squat

4×10+

Romanian Deadlift/Split Squat

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

Romanian Deadlift/Split Squat

4×10