Workout Routine

Free

Push Pull Legs Home Routine

by jogDavid

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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

push-ups

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec

push-ups

2×20

90 Hold

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec

90 Hold

2×30 s

Diamond Push Ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Diamond Push Ups

2×10

Archer Push Ups

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

Archer Push Ups

2×8

1 minute Push Up

Set
Time
Rest time
1
60 sec
100 sec
2
30 sec
100 sec

1 minute Push Up

2 sets

Pike Push Ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec

Pike Push Ups

2×15

Pull

pullup

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

pullup

3×8

Bi Pullups

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

Bi Pullups

3×8

curl

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

curl

3×10

Legs

v-ups

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

v-ups

3×10

L sit

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

L sit

3×30 s

squat

Set
Reps
Rest time
1
30
60 sec

squat

1×30

single-leg glute bridges

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec

single-leg glute bridges

2×15

Single leg squat

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

Single leg squat

3×8