Workout Routine

Free

Push, Pull, Legs, Full 4-day

by mserodio0

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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
Unaffected
Light
Moderate
High
Very High

Workouts

Chest, biceps, abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 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 %

incline bench press

4 sets

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Chest press machine

3×8

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Chest fly

3×8

Low chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Low chest fly

3×8

Weighted pushups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 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 %

Weighted pushups

3×8

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 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 %

ez bar curl

3×8

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Crunch machine

3×8

single arm overhead squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
28 lbs
8
100 sec
2
@RPE9
28 lbs
8
100 sec
3
@RPE9
28 lbs
8
100 sec
4
@RPE9
28 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

single arm overhead squat

4×8

Cable Oblique Twist

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Cable Oblique Twist

3×8

Legs and glutes

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 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 %

hack squat

4 sets

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Machine hip abduction

3×8

Machine Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Machine Hip Adduction

3×8

One-leg knee extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

One-leg knee extension

3×8

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Lying leg curl

3×8

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Seated calf raise

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

leg curl

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 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 %

hip thrust

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

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

bulgarian split squat

3×8

Back, triceps, shoulders

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

lat pulldown

3×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 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 %

bent over row

3×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

triceps extension

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

cable lateral raise

3×8

front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

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

front raise

3×8

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Shoulder press

3×8

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 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 %

military press

3×8

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

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

Reverse fly

3×8

Weighted Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 sec

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

Weighted Pistol Squat

3×8

Full body

Wall walks

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

Wall walks

3×3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 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

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 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

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 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

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

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

seated shoulder press

3×8

Side crunches

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 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 %

Side crunches

3×8

skater hops

Set
Reps
Rest time
1
60
100 sec
2
60
100 sec
3
60
100 sec

skater hops

3×60

Weighted Pull ups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

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

Weighted Pull ups

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 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 %

dip

3×8

v-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

v-ups

3×15