Workout Routine

Free

Push-Pull-Beine

by akkom

Download free Hardy app

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Push

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

military press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

incline bench press

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

bench press

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

fly

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

cable lateral raise

2×15

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

cable kickback

2×12

dip

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

dip

3×8

Pull

pullup

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

pullup

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

seated cable row

3×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

bent over row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

face pull

3×12

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

upright row

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

curl

3×12

Beine

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

deadlift

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
80 lbs
8
100 sec
2
@RPE7
80 lbs
8
100 sec
3
@RPE7
80 lbs
8
100 sec

leg press

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

leg curl

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

leg extension

3×8

Adductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Adductor

3×10

Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Abductor

3×10

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Calf Raise

3×15

Sledge

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

Overload: After 0 successful sessions, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Sledge

2×1