Workout Routine

Free

My Push Pull Legs Routine

by kard

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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

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

pullup

2×9

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec

chest supported rows

2×9

seated cable row

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

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

seated cable row

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

preacher curl

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

hammer curl

2×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec

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

rear delt fly

2×15

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

bench press

2×9

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

seated shoulder press

2×9

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

dip

2×9

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

lateral raise

2×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

incline bench press

2×9

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

lying barbell triceps extensions

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

triceps extension

2×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

1×5+

romanian deadlift

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

romanian deadlift

3×8