Workout Routine

Free

Push Pull Legs

by rahulj

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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

Challenging Pike Pushup

Set
Reps
Rest time
1
8
240 sec
2
8
240 sec

Challenging Pike Pushup

2×8

Pike Pushup

Set
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

Pike Pushup

3×11

Dips

Set
Reps
Rest time
1
8
240 sec
2
8
240 sec

Dips

2×8

Assisted dips

Set
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

Assisted dips

3×11

Archer Pushup

Set
Reps
Rest time
1
8
240 sec
2
8
240 sec

Archer Pushup

2×8

push-ups

Set
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

push-ups

3×11

Core + Legs

Challenging Pike Lifts

Set
Reps
Rest time
1
7
240 sec
2
7
240 sec

Challenging Pike Lifts

2×7

Pike Lifts

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Pike Lifts

3×10

hanging leg raises

Set
Reps
Rest time
1
5
240 sec
2
5
240 sec

hanging leg raises

2×5

Knee raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Knee raises

3×10

Hollow body holds

Set
Time
Rest time
1
30 sec
120 sec
2
30 sec
120 sec
3
30 sec
120 sec

Hollow body holds

3×30 s

Assisted Pistol Sqauts

Set
Reps
Rest time
1
3
240 sec
2
3
240 sec

Assisted Pistol Sqauts

2×3

Air squats

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Air squats

3×10

Sliding Curls

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec

Sliding Curls

2×5

Sliding Curls (posterior pelvic tilt)

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Sliding Curls (posterior pelvic tilt)

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
120 sec
2
–
–
30
120 sec
3
–
–
30
120 sec

calf raise

3×30

Pull

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec

chinup

2×5

Pull up negatives

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Pull up negatives

3×8

Horizontal Pull

Set
Reps
Rest time
1
7
240 sec
2
7
240 sec

Horizontal Pull

2×7

Horizontal Pull (bent knees)

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Horizontal Pull (bent knees)

3×10