Workout Routine

Free

My Push Pull Legs Routine

by JimB5318008

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Short

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

Warm up row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Warm up row

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
120 sec
4
–
–
8
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 %

barbell row

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs

deadlift

1×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

lat pulldown

2×5

Push

bench press warm up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

bench press warm up

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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.

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

bench press

4×5+

Overhead press warm up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
65% 1RM
100 lbs
12
100 sec

Overhead press warm up

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
100 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 1-2 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.

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

overhead press

3 sets

Landmine press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
60 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Landmine press

3×8+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 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 %

cable lateral raise

3×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 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 %

tricep pushdown

3×12

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3×10

Legs

Quarter Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Quarter Squat

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

calf raise

3×8

Zercher

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec

Zercher

3×5

Short Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead triceps extensions

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
8
60 sec

tricep pushdown

3 sets

Short Pull

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bent over row

3×5

Chin Up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Chin Up

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

curl

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

seated cable row

2×5