Workout Routine

Free

My Push Pull Legs Routine

by at3tek

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Sur machine

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

Chest press machine facing

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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 0-5 reps, increase 1RM by 6 lbs

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

Chest press machine facing

3×12+

Machine inclined chest press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Machine inclined chest press

3×12+

pectoral fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

pectoral fly

3×12+

Shoulder press machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Shoulder press machine

3×12+

Deltmachine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Deltmachine

3×12+

Cable front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

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

Cable front raise

3×12+

Dips

Set
Reps
Rest time
1
6
60 sec
2
6
60 sec
3
6 +
amrap
75 sec

Dips

3×6+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

triceps extension

3×12+

Pull

chest machine row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

chest machine row

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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 6 lbs
Extra 3+ reps, increase 1RM by 6 lbs

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

seated cable row

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
6
60 sec
2
65% 1RM
29 lbs
6
60 sec
3
65% 1RM
29 lbs
6 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 6 lbs

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

lat pulldown

3×6+

cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

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

cable curl

3×12+

Verticale traction machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
75 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 5 lbs

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

Verticale traction machine

3×10+

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Reverse fly

3×12+

Lower back

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Lower back

3×12+

hanging leg raises

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

hanging leg raises

3×12+

Forearm cable pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
60 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 6 lbs
Extra 3+ reps, increase 1RM by 6 lbs

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

Forearm cable pull

3×12+

Legs

Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Abductor

3×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
60 sec
2
65% 1RM
70 lbs
12
60 sec
3
65% 1RM
70 lbs
12 +
amrap
Prog. Overload
75 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

leg press

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

leg extension

3×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

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

leg curl

3×12+

seated calf raise machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

seated calf raise machine

3×12+

ab machine crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

ab machine crunch

3×12+

plank

Set
Time
Rest time
1
120 sec
100 sec
2
120 sec
100 sec
3
120 sec
100 sec

plank

3×120 s

Adductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
75 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

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

Adductor

3×12+

Cardio

bench press

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

bench press

1×5