Workout Routine

Free

My Push Pull Legs Routine

by Thunder

Download free Hardy app

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

Pull

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

1 +

amrap

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

120 sec

2

–

–

15

120 sec

3

–

–

15

120 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

180 sec

2

–

–

12

180 sec

3

–

–

12 +

amrap

180 sec

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

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

120 sec

2

–

–

20

120 sec

3

–

–

20

120 sec

Push

push-ups

Set

Reps

Rest time

1

10 +

amrap

180 sec

2

10 +

amrap

180 sec

3

10 +

amrap

180 sec

Cable fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

120 sec

2

–

–

20

120 sec

3

–

–

20

120 sec

Abs

Set

Intensity

Weight

Reps

Rest time

1

–

–

8 +

amrap

0 sec

2

–

–

8 +

amrap

0 sec