Workout Routine

Free

Push Pull Legs

by mreoinryan

Download free Hardy app

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 (Shoulder Day) weighted

pullup

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

pullup

4×5

Barbell Bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Barbell Bent over row

3×10

Wide grip upright row

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

Wide grip upright row

3×15

Push (Shoulder Day) weighted

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close-grip bench press

3×10

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Chest fly

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

side lateral raise

4×10

Legs Weighted

bulgarian split squat

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

bulgarian split squat

3×15

calf raise (Seated)

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

calf raise (Seated)

3×15

Push (Chest Day) Weighted

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

rear delt fly

3×10

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Arnold Press

3×10

Shoulder Rotator

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

Shoulder Rotator

3×15

Pull (Chest Day) Weighted

Lat Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lat Pull Down

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Hyperextensions

3 sets

wrist curl

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

wrist curl

3×15

Legs Weighted

good morning

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

good morning

3×15

sumo deadlift kettle bell

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

sumo deadlift kettle bell

3×15

Cardio

Box Jumps

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Box Jumps

4×30 s

Assault Bike / Skier

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Assault Bike / Skier

4×30 s

Plyo Jumping Lunges

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Plyo Jumping Lunges

4×30 s

Rowing Machine

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Rowing Machine

4×30 s

burpees

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

burpees

4×30 s

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

plank

4×30 s

Single leg Jumping Bulgarian Split Squats

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Single leg Jumping Bulgarian Split Squats

4×30 s

Banded Overhead Side Steps

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Banded Overhead Side Steps

4×30 s