Workout Routine

Free

Push/Pull

by maku

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2-day progressive overload split

Starting TM is 60% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Push

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
5
180 sec
2
80% TM
70 lbs
5
180 sec
3
80% TM
70 lbs
5
180 sec
4
80% TM
70 lbs
5
180 sec
5
80% TM
70 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
5
180 sec
2
80% TM
70 lbs
5
180 sec
3
80% TM
70 lbs
5
180 sec
4
80% TM
70 lbs
5
180 sec
5
80% TM
70 lbs
5 +
amrap
180 sec

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

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

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
5
180 sec
2
80% TM
70 lbs
5
180 sec
3
80% TM
70 lbs
5
180 sec
4
80% TM
70 lbs
5
180 sec
5
80% TM
70 lbs
5 +
amrap
180 sec

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

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

overhead press

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
11 lbs
12
120 sec
2
70% TM
11 lbs
12
120 sec
3
70% TM
11 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

incline bench press

3×12+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
65 lbs
12
120 sec
2
70% TM
65 lbs
12
120 sec
3
70% TM
65 lbs
12 +
amrap
120 sec

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

seated shoulder press

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
7 lbs
12
120 sec
2
50% TM
7 lbs
12
120 sec
3
50% TM
7 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

lateral raise

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
22 lbs
12
100 sec
2
80% TM
22 lbs
12
100 sec
3
80% TM
22 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

tricep pushdown

3×12+

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
5
180 sec
2
80% TM
70 lbs
5
180 sec
3
80% TM
70 lbs
5
180 sec
4
80% TM
70 lbs
5
180 sec
5
80% TM
70 lbs
5
180 sec

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

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

deadlift

5×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
55 lbs
5 +
amrap
180 sec
2
80% TM
55 lbs
5 +
amrap
180 sec
3
80% TM
55 lbs
5 +
amrap
180 sec

chinup

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
12
180 sec
2
80% TM
70 lbs
12
180 sec
3
80% TM
70 lbs
12 +
amrap
180 sec

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

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

barbell row

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
19 lbs
12
120 sec
2
70% TM
19 lbs
12
120 sec
3
70% TM
19 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

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

lat pulldown

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
18 lbs
15
120 sec
2
65% TM
18 lbs
15
120 sec
3
65% TM
18 lbs
15 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

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

face pull

3×15+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12 lbs
8
120 sec
2
80% TM
12 lbs
8
120 sec
3
80% TM
12 lbs
8 +
amrap
120 sec

hammer curl

3×8+