Workout Routine

Free

Push Pull Legs Custom

by rcbens02

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https://youtu.be/qVek72z3F1U

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

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
8
120 sec
2
50% 1RM
75 lbs
4
120 sec
3
75% 1RM
115 lbs
2
120 sec
4
90% 1RM
135 lbs
1
120 sec
5
65% 1RM
100 lbs
5
120 sec

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

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

squat

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4×15

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

romanian deadlift

2×8

elevated glute bridge

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

elevated glute bridge

3×10

forward lunges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec

forward lunges

2×12

leg curl

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

leg curl

3×10

Push 1 (Chest Focused)

bench press

Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
15 lbs
10
120 sec
2
50% 1RM
75 lbs
4
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
65% 1RM
100 lbs
8
120 sec
5
70% 1RM
105 lbs
5
120 sec
6
55% 1RM
85 lbs
15
120 sec

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

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

bench press

6 sets

pullovers

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

pullovers

3×10

fly

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

fly

3×10

skull crushers

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

skull crushers

3×8

incline bench press

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

incline bench press

3×10

single arm triceps extension

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

single arm triceps extension

3×10

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
8
120 sec
2
50% 1RM
75 lbs
4
120 sec
3
75% 1RM
115 lbs
2
120 sec
4
90% 1RM
135 lbs
1
120 sec
5
65% 1RM
100 lbs
5
120 sec

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

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

deadlift

5 sets

dumbbell row

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

dumbbell row

3×10

standing two-dumbbell bent over row

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

standing two-dumbbell bent over row

3×10

seated curl

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

seated curl

3×10

barbell row

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

barbell row

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4×15

Push 2 (Delt Focused)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
15 lbs
10
120 sec
2
50% 1RM
75 lbs
4
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
65% 1RM
100 lbs
8
120 sec
5
70% 1RM
105 lbs
5
120 sec
6
55% 1RM
85 lbs
15
120 sec

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

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

overhead press

6 sets

close-grip bench press

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

close-grip bench press

3×10

lateral raise

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

lateral raise

3×10

front raise

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

front raise

3×10

rear delt fly

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

rear delt fly

3×10

seated shoulder press

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

seated shoulder press

3×10

shrug

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

shrug

3×10