Workout Routine

Free

My Push Pull Legs Routine

by noobsicle

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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

Push A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1 +
amrap
Prog. Overload
180 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3-4 reps, increase 1RM by 10 lbs
2
90% 1RM
135 lbs
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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
3
80% 1RM
120 lbs
6 +
amrap
180 sec

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

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
180 sec
2
@RPE9
85 lbs
8
180 sec
3
@RPE9
85 lbs
8 +
amrap
180 sec

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

dip

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec

seated shoulder press

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE9
18 lbs
10 +
amrap
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

side lateral raise

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12 +
amrap
100 sec
2
@RPE9
29 lbs
12 +
amrap
100 sec
3
@RPE9
29 lbs
12 +
amrap
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

tricep pushdown

4×12+

Pull A

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
80 lbs
6
180 sec
2
@RPE7
85 lbs
6
180 sec
3
@RPE8
85 lbs
6
180 sec

pullup

3×6

deadlift

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs
2
80% 1RM
120 lbs
6 +
amrap
180 sec
3
80% 1RM
120 lbs
6 +
amrap
180 sec

deadlift

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8 +
amrap
180 sec
2
@RPE8
110 lbs
8 +
amrap
180 sec
3
@RPE9
115 lbs
8 +
amrap
180 sec

barbell row

3×8+

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12 +
amrap
100 sec
2
@RPE8
95 lbs
12 +
amrap
100 sec
3
@RPE9
100 lbs
12 +
amrap
100 sec
4
@RPE10
100 lbs
12 +
amrap
100 sec

EZ Bar Curl

4×12+

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
110 lbs
6 +
amrap
100 sec
2
@RPE7
115 lbs
6 +
amrap
100 sec
3
@RPE8
120 lbs
6 +
amrap
100 sec

squat

3×6+

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
8 +
amrap
120 sec
2
85% 1RM
38 lbs
8 +
amrap
120 sec
3
85% 1RM
38 lbs
8 +
amrap
120 sec

Machine Hip Thrust

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12 +
amrap
100 sec
2
@RPE8
28 lbs
12 +
amrap
100 sec
3
@RPE9
29 lbs
12 +
amrap
100 sec

leg curl

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12 +
amrap
100 sec
2
@RPE7
27 lbs
12 +
amrap
100 sec
3
@RPE8
28 lbs
12 +
amrap
100 sec

leg extension

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15 +
amrap
100 sec
2
@RPE7
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE10
15 +
amrap
100 sec

calf raise

4×15+

Push B

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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
80% 1RM
120 lbs
8 +
amrap
180 sec
3
70% 1RM
105 lbs
10 +
amrap
180 sec
4
70% 1RM
105 lbs
10 +
amrap
180 sec

bench press

4 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8 +
amrap
100 sec
2
@RPE8
33 lbs
8 +
amrap
100 sec
3
@RPE9
34 lbs
8 +
amrap
100 sec

Shoulder Press

3×8+

Seated Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12 +
amrap
100 sec
2
@RPE8
28 lbs
12 +
amrap
100 sec
3
@RPE9
29 lbs
12 +
amrap
100 sec

Seated Cable Fly

3×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12 +
amrap
100 sec
2
@RPE8
16 lbs
12 +
amrap
100 sec
3
@RPE9
16 lbs
12 +
amrap
100 sec

side lateral raise

3×12+

Seated Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE9
15 +
amrap
100 sec

Seated Tricep Extension

3×15+

Pull B

Wide-grip Pullups

Set
Reps
Rest time
1
6 +
amrap
120 sec
2
6 +
amrap
120 sec
3
6 +
amrap
120 sec

Wide-grip Pullups

3×6+

neutral grip pull up

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

neutral grip pull up

3×5+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
70 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE9
80 lbs
10
120 sec

t-bar row

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12 +
amrap
100 sec
2
@RPE7
90 lbs
12 +
amrap
100 sec
3
@RPE8
95 lbs
12 +
amrap
100 sec
4
@RPE9
100 lbs
12 +
amrap
100 sec

preacher curl

4×12+

Legs B

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12 +
amrap
180 sec
2
@RPE8
95 lbs
12 +
amrap
180 sec
3
@RPE9
100 lbs
12 +
amrap
180 sec

hack squat

3×12+

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 +
amrap
180 sec
2
@RPE8
16 +
amrap
180 sec
3
@RPE9
16 +
amrap
180 sec

lunge

3×16+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE8
120 lbs
5
180 sec
3
@RPE9
125 lbs
5
180 sec

romanian deadlift

3×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15 +
amrap
100 sec
2
@RPE7
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE9
15 +
amrap
100 sec

calf raise

4×15+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec
3
@RPE9
18 lbs
10 +
amrap
100 sec

side lateral raise

3×10+