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Workout Routine
Free
Push/Pull/Legs
by Derplin
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Generic plan for the week, adjust weight and reps as needed.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Monday Push
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
bench press
3×8+
Start
in App
Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
Pec Deck
3×8+
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated shoulder press
3×8+
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lateral raise
3×8+
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
tricep pushdown
3×8+
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
overhead triceps extensions
3×8+
Start
in App
Tuesday Pull
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
preacher curl
3×8+
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hammer curl
3×8+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated cable row
3×8+
Start
in App
reverse fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
reverse fly
3×8+
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lat pulldown
3×8+
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
shrug
3×8+
Start
in App
Wednesday Legs
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hack squat
3×8+
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
squat
3×8+
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
calf raise
3×8+
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
leg extension
3×8+
Start
in App
glute machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
glute machine
3×8+
Start
in App
Thursday Push
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated shoulder press
3×8+
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lateral raise
3×8+
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
incline bench press
3×8+
Start
in App
Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
+
amrap
60 sec
2
–
–
9
+
amrap
60 sec
3
–
–
9
+
amrap
60 sec
Pec Deck
3×9+
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
tricep pushdown
3×8+
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
overhead triceps extensions
3×8+
Start
in App
Friday Pull
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated cable row
3×8+
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lat pulldown
3×8+
Start
in App
reverse fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
reverse fly
3×8+
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
curl
3×8+
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hammer curl
3×8+
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
shrug
3×8+
Start
in App