Workout Routine

Free

My Push Pull Legs Routine

by SirHawrk

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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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
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 2+ reps, increase 1RM by 10 lbs

deadlift

1×8+

pullup

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

pullup

3×8

barbell row

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

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

barbell row

3×8

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
100 sec
4
75% 1RM
19 lbs
8
100 sec

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

curl

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
5
100 sec
2
70% 1RM
18 lbs
5
100 sec
3
70% 1RM
18 lbs
5
100 sec

lateral raise

3×5

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
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

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

bench press

1×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 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 3+ reps, increase 1RM by 10 lbs

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

overhead press

3×8+

incline bench press

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

incline bench press

3×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

shrug

3×5

Neck Extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
10
100 sec
2
50% 1RM
55 lbs
10
100 sec
3
50% 1RM
55 lbs
10
100 sec

Neck Extension

3×10

Neck Flexion

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
10
100 sec
2
50% 1RM
55 lbs
10
100 sec
3
50% 1RM
55 lbs
10
100 sec

Neck Flexion

3×10

Legs

squat

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
100 sec
4
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

squat

4×8+

lunge

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

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

lunge

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
100 sec

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

romanian deadlift

3×8

Pull 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
1
100 sec
4
–
–
2
100 sec
5
–
–
1
100 sec

pullup

5 sets

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
100 sec

barbell 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
100 sec

curl

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
15
100 sec
2
50% 1RM
13 lbs
15
100 sec
3
50% 1RM
13 lbs
15
100 sec

lateral raise

3×15