Workout Routine

Free

Push/Pull/Full-Body

by TheMarionStar

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3X/Week

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

Workouts

Day 1 (Pull) Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
70% 1RM
105 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

4×5+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 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

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 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 %

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
7 +
amrap
60 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 %

hammer curl

4 sets

W bar cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

W bar cable curl

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

lateral raise

3×12+

Day 2 (Push) Tuesday

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

seated shoulder press

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

front raise

3×15+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
60% 1RM
90 lbs
10 +
amrap
90 sec

bench press

3 sets

Cable Flys (From Bottom)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15 +
amrap
75 sec

Cable Flys (From Bottom)

3×15+

dip

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

dip

3×8+

Tricep Rope Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

Tricep Rope Pulldown

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

bulgarian split squat

3×12

Day 3 (Full Body) Friday

Adductor Machine

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

Adductor Machine

3×10

Abductor

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

Abductor

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
15
90 sec
2
60% 1RM
90 lbs
15
90 sec
3
60% 1RM
90 lbs
15 +
amrap
90 sec

squat

3×15+

fly

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

fly

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

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

triceps extension

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec

seated cable row

3×8+

W bar cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

W bar cable curl

3×12+

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

front raise

3×12+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

rear delt fly

3×12+

Day 4 (Pull) Sunday

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8 +
amrap
75 sec

single arm row

4×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

lat pulldown

3×12+

Hyperextensions

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

Hyperextensions

3×15

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

preacher curl

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8 +
amrap
75 sec

hammer curl

4×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

lateral raise

3×12+

Day 5 (Full Body) Wednesday

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
75% 1RM
115 lbs
5
150 sec
4
75% 1RM
115 lbs
5
120 sec
5
70% 1RM
105 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

5×5

lunge

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

lunge

2×2

pullup

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

pullup

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

curl

3×12+

Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Chest Flys

3×12+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10 +
amrap
90 sec

close-grip bench press

3×10+

shrug

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

shrug

3×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

rear delt fly

3×12+

Day 6 (Push) Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
70% 1RM
105 lbs
5 +
amrap
180 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

4×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8 +
amrap
60 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

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5 +
amrap
90 sec

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

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

dip

4×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8 +
amrap
60 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 %

tricep pushdown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 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

3×12+

Dumbbell Squat Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 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 %

Dumbbell Squat Push Press

4×15