Workout Routine

Free

My Push Pull Legs Routine

by Karsten

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6 12 25 Version

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

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

bench press

1×6

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

incline dumbell press

1×12

fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

fly

1×25

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

overhead press

1×6

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

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

side lateral raise

1×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

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

front raise

1×25

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

close-grip bench press

1×6

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

tricep pushdown

1×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

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

overhead triceps extensions

1×25

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
10 sec

Leg raises

1×10+

renegade row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 7 lbs.

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

renegade row

1×12

plank

Set
Time
Rest time
1
120 sec
10 sec

plank

1×120 s

Leg Pull

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

squat

1×6

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

lunge

1×12

leg curl

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

leg curl

1×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

deadlift

1×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
10 sec

pullup

1×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
25
100 sec

Overload: After 3 successful sessions, 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

1×25

curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

curl

1×6

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

curl

1×12

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

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

concentration curl

1×25

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
90% TM
90 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

Hyperextensions

1×6

good morning

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

good morning

1×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
50 lbs
25 +
amrap
100 sec

Hyperextensions

1×25+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

squat

1×6

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

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

lunge

1×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
50 lbs
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 20 lbs.

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

leg press

1×25

calf raise

Set
Intensity
Weight
Reps
Rest time
1
90% TM
90 lbs
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

calf raise

1×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

calf raise

1×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
25
100 sec

calf raise

1×25

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
10 sec

Leg raises

1×6+

renegade row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
10 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

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

renegade row

1×12

plank

Set
Time
Rest time
1
120 sec
100 sec

plank

1×120 s