Workout Routine

Free

My Push Pull Legs Routine

by rpolm

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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
85% 1RM
21 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

bench press

1×5+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
8
100 sec
3
55% 1RM
14 lbs
8
100 sec
4
55% 1RM
14 lbs
10
100 sec

skull crushers

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
15
100 sec
2
45% 1RM
11 lbs
12
100 sec
3
45% 1RM
11 lbs
12
100 sec
4
45% 1RM
11 lbs
15
100 sec

incline bench press

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec
4
65% 1RM
16 lbs
10
100 sec

seated overhead press

4×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
100 sec
2
55% 1RM
14 lbs
8
100 sec
3
55% 1RM
14 lbs
8
100 sec

overhead triceps extensions

3×8

Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec
4
65% 1RM
16 lbs
10
100 sec

Dumbbell Flys

4 sets

Pull

Dumbbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 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 11 lbs

Dumbbell Deadlift

1×5+

Bent Over Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec

Bent Over Dumbbell Row

3×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

upright row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec
4
65% 1RM
16 lbs
10
100 sec

curl

4×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec
4
55% 1RM
14 lbs
12
100 sec

shrug

4 sets

Bent Over Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
15
100 sec
2
55% 1RM
14 lbs
12
100 sec
3
55% 1RM
14 lbs
12
100 sec
4
55% 1RM
14 lbs
15
100 sec

Bent Over Lateral Raise

4 sets

Legs

Dumbbell Front Squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
6
100 sec
3
65% 1RM
16 lbs
6
100 sec
4
65% 1RM
16 lbs
8
100 sec

Dumbbell Front Squat

4 sets

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
6
100 sec
4
65% 1RM
16 lbs
8
100 sec
5
65% 1RM
16 lbs
10
100 sec

Romanian Deadlift

5 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
6
100 sec
4
65% 1RM
16 lbs
8
100 sec
5
65% 1RM
16 lbs
10
100 sec

lunge

5 sets