Workout Routine

Free

My Push Pull Legs Routine

by nbhzero

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Add push 2

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 1

seated incline curl

Set

Intensity

Weight

Reps

Rest time

85% 1RM

21 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 8 lbs

Extra 3-5 reps, increase 1RM by 10 lbs

–

10 +

amrap

100 sec

–

10 +

amrap

100 sec

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

Upper Lat Pulldown (Back Left Corner)

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

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

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

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

face pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Preacher Curl

Set

Intensity

Weight

Reps

Rest time

–

10 +

amrap

100 sec

@RPE7

32 lbs

100 sec

@RPE7

32 lbs

100 sec

@RPE7

32 lbs

100 sec

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

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

Push 1

bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

21 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 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

–

100 sec

–

100 sec

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

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

skull crushers

Set

Intensity

Weight

Reps

Rest time

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

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

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

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

65% 1RM

29 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

65% 1RM

29 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

65% 1RM

29 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

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

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

incline bench press

Set

Intensity

Weight

Reps

Rest time

65% 1RM

16 lbs

100 sec

65% 1RM

16 lbs

100 sec

65% 1RM

16 lbs

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

@RPE6

31 lbs

8 +

amrap

100 sec

@RPE6

34 lbs

5 +

amrap

100 sec

@RPE6

34 lbs

5 +

amrap

100 sec

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

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

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

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

Legs

Hamstring Curl

Set

Intensity

Weight

Reps

Rest time

65% 1RM

29 lbs

100 sec

65% 1RM

29 lbs

100 sec

65% 1RM

29 lbs

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

85% 1RM

38 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 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

65% 1RM

29 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 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

55% 1RM

25 lbs

8 +

amrap

100 sec

–

8 +

amrap

100 sec

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

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

leg press with calf raise

Set

Intensity

Weight

Reps

Rest time

80% 1RM

36 lbs

8 +

amrap

100 sec

–

100 sec

–

100 sec

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

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

Pull 2

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

Preacher Curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

Rear Delt Fly Machine

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

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

Cable Curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

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

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

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

My Push Pull Legs Routine

Targeted muscles

Workouts

Pull 1

seated incline curl

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

seated incline curl

3×10+

Upper Lat Pulldown (Back Left Corner)

Set

Intensity

Weight

Reps

Rest time

Upper Lat Pulldown (Back Left Corner)

3×10

seated cable row

Set

Intensity

Weight

Reps

Rest time

seated cable row

3×8

face pull

Set

Intensity

Weight

Reps

Rest time

face pull

5×15

Preacher Curl

Set

Intensity

Weight

Reps

Rest time

Preacher Curl

4 sets

Push 1

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

3×8

skull crushers

Set

Intensity

Weight

Reps

Rest time

skull crushers

3×8+

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Progressive Overload

Progressive Overload

Shoulder Press

3×10+

incline bench press

Set

Intensity

Weight

Reps

Rest time