Workout Routine

Free

My Push Pull Legs Routine

by Krypsis

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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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
6
100 sec
2
75% 1RM
19 lbs
6
100 sec
3
75% 1RM
19 lbs
6
100 sec
4
75% 1RM
19 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

incline bench press

4×6+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

seated shoulder press

3×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
100 sec
2
85% 1RM
130 lbs
8
100 sec
3
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

bench press

3×8+

cable lateral raise

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 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

cable lateral raise

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

face pull

3×10+

dip

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

dip

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

3×10+

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
60% 1RM
15 lbs
8
100 sec
3
60% 1RM
15 lbs
8
100 sec
4
60% 1RM
15 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

fly

4 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
5
100 sec
2
75% 1RM
85 lbs
5
100 sec
3
75% 1RM
85 lbs
5
100 sec
4
75% 1RM
85 lbs
5
100 sec
5
75% 1RM
85 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

pullup

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

barbell row

3×8+

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Reverse Grip Lat Pulldown

3×8+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

dumbbell row

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

curl

3×8+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated incline curl

3×8+

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% 1RM
115 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
5
75% 1RM
115 lbs
5
100 sec

front squat

5×5

Split Squat

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

Split Squat

3×8

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

goblet squat

3×8+

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 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

romanian deadlift

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
8
100 sec
2
75% 1RM
85 lbs
8
100 sec
3
75% 1RM
85 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

calf raise

3×8+

Seated Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
70% 1RM
31 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec
4
70% 1RM
31 lbs
12
60 sec

Seated Leg Press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
55% 1RM
25 lbs
8
100 sec
3
55% 1RM
25 lbs
8
100 sec
4
55% 1RM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
55% 1RM
25 lbs
10
60 sec
3
55% 1RM
25 lbs
10
60 sec
4
55% 1RM
25 lbs
10
60 sec

leg curl

4 sets

Core

Plank Drag

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
12
100 sec
2
55% 1RM
20 lbs
12
100 sec
3
55% 1RM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 4 lbs
Extra 3+ reps, increase 1RM by 8 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Plank Drag

3×12+