Workout Routine

Free

My Push Pull Legs Routine

by ReactLynx

Download free Hardy app

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

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

4

–

–

15

100 sec

5

–

–

15

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Push

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

60 sec

2

–

–

5

60 sec

3

–

–

5

60 sec

4

–

–

5

60 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Chest press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

5

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

60 sec

2

–

–

5

60 sec

3

–

–

5

60 sec

Legs

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Cable Pull through

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec