Workout Routine

Free

My Push Pull Legs Routine

by Pablito

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Starting TM is 80% 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

Poulie Basse

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
12
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
36 lbs
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Poulie Basse

4 sets

Poulie Haute

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
12
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
36 lbs
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Poulie Haute

4 sets

Poulie basse assistée

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Poulie basse assistée

3×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

hammer curl

4×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 4 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

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

curl

4×8+

Push

Bench

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
110 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

Bench

4 sets

Bench Incliné Haltère

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 lbs
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 5 successful sessions, Training Max will be suggested to increase by 9 lbs.

Bench Incliné Haltère

4 sets

Butterfly

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 6 lbs.

Butterfly

3×8+

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 lbs.

Overhead Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 9 lbs.

lateral raise

3×10+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
80% TM
29 lbs
12
60 sec
2
80% TM
29 lbs
12
60 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 lbs.

triceps pushdowns

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
75 sec
2
–
–
8 +
amrap
75 sec
3
–
–
8 +
amrap
75 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 lbs.

overhead triceps extensions

3×8+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
60 sec
2
90% TM
8 +
amrap
60 sec
3
90% TM
8 +
amrap
60 sec
4
90% TM
8 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 10 lbs.

squat

4 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
12
60 sec
2
75% TM
27 lbs
12
60 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
100% TM
36 lbs
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 11 lbs.

Leg Press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
32 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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
32 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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

leg curl

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12 +
amrap
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 10 lbs.

romanian deadlift

3 sets

Crunch Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
75 sec
2
–
–
10 +
amrap
75 sec
3
–
–
10 +
amrap
75 sec
4
–
–
10 +
amrap
75 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 6 lbs.

Crunch Abs

4×10+