Workout Routine

Free

My Push Pull Legs Routine

by ykcir

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Easy and effective PPL routine

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, Shoulders, Triceps)

Flat dumbell press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
8 +
amrap
Prog. Overload
180 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
2
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

Flat dumbell press

3×8+

overhead press

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

overhead press

3×8

incline dumbell press

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

incline dumbell press

3×8

Dumbbell fly

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

Dumbbell fly

3×8

lateral raise

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

lateral raise

3×8

tricep pushdown

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

tricep pushdown

3×8

Pull ( Back, Biceps)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
180 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+ reps, increase 1RM by 10 lbs
2
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

deadlift

3×8+

pullup

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

pullup

3×8

seated cable row

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

seated cable row

3×8

hammer curl

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

hammer curl

4×8

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Barbell Curls

4×8

Pulldown

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

Pulldown

3×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
180 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
2
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

squat

3×8+

leg press

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

leg press

3×8

leg curl

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

leg curl

3×8

leg extension

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

leg extension

3×8

calf raise

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

calf raise

3×8