Workout Routine

Free

My Push Pull Legs Routine

by jetoncesaj

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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 (Monday)

bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

5×3

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated shoulder press

3×6+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

dip

3×6+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lateral raise

3×6+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

tricep pushdown

3×6+

Pull (Tuesday)

pullup

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

pullup

5×3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3×6+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

curl

3×6+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3×6+

Legs (Wednesday)

squat

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

squat

5×3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg curl

3×6+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3×6+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3×6+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Back Extension

3×6+

Push (Thursday)

bench press

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

bench press

5×3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3×6+

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

fly

3×6+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

cable lateral raise

3×6+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

overhead triceps extension

3×6+

Pull (Friday)

pullup

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

pullup

5×3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3×6+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3×6+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3×6+

Legs (Saturday)

squat

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

squat

5×3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg curl

3×6+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3×6+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3×6+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Back Extension

3×6+