Workout Routine

Free

My Push Pull Legs Routine

by llongi

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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
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

bench press

3×10

incline bench 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

incline bench press

3×10

seated shoulder 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

seated shoulder press

3×10

lateral raise

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

lateral raise

3×10

tricep pushdown

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

tricep pushdown

3×10

bench 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

bench press

3×10

incline bench press

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

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

incline bench press

3×10

Pull

Assisted Pull Ups

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Assisted Pull Ups

3×10

deadlift

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

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

deadlift

3×10

lat pulldown

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

lat pulldown

3×10

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×10

hammer 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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
20
100 sec

preacher curl

1×20

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec

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

squat

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

hip thrust

3×12

leg extension

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

leg extension

3×10

leg curl

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

leg curl

3×10

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
20
100 sec
2
65% 1RM
70 lbs
20
100 sec
3
65% 1RM
70 lbs
20
100 sec

Seated Calf Raise

3×20