Workout Routine

Free

PUSHPULLLEGS

by pmerugu

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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

Push

Incline Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
40 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec

Incline Machine Bench Press

4 sets

Machine Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
40 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec

Machine Pec Fly

4 sets

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
40 sec
2
–
–
7
40 sec
3
–
–
7
40 sec
4
–
–
7
40 sec

Machine Lateral Raise

4 sets

Assisted Dip

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

Assisted Dip

3×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
70 sec
2
–
–
5
70 sec
3
–
–
5
70 sec

tricep pushdown

3 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
90 lbs
3
70 sec
2
–
–
5 +
amrap
70 sec
3
–
–
5 +
amrap
70 sec

pullup

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
70 lbs
10
60 sec
2
–
–
7 +
amrap
90 sec
3
–
–
7 +
amrap
90 sec
4
–
–
7 +
amrap
90 sec

t-bar row

4 sets

Wide-Grip Seated Cable Rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
34 lbs
5
45 sec
2
–
–
5 +
amrap
90 sec
3
–
–
5 +
amrap
90 sec
4
–
–
5 +
amrap
90 sec

Wide-Grip Seated Cable Rows

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
60 sec
2
–
–
7 +
amrap
60 sec
3
–
–
7 +
amrap
60 sec

face pull

3×7+

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
40 sec
2
–
–
7 +
amrap
70 sec
3
–
–
7 +
amrap
70 sec
4
–
–
7 +
amrap
70 sec

Machine Preacher Curl

4 sets

Legs & Abs

Cycling

Set
Time
Rest time
1
600 sec
0 sec

Cycling

1×600 s

Machine Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
13
30 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

Machine Hack Squat

4 sets

Machine Hip Thrusts

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
34 lbs
5
70 sec
2
–
–
5 +
amrap
70 sec
3
–
–
8 +
amrap
70 sec
4
–
–
8 +
amrap
70 sec

Machine Hip Thrusts

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
80 sec
2
–
–
9 +
amrap
80 sec
3
–
–
9 +
amrap
80 sec
4
–
–
9 +
amrap
80 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
80 sec
2
–
–
7 +
amrap
80 sec
3
–
–
7 +
amrap
80 sec

leg extension

3×7+

Machine Leg Raises

Set
Reps
Rest time
1
10 +
amrap
20 sec
2
10 +
amrap
20 sec
3
10 +
amrap
20 sec

Machine Leg Raises

3×10+

Back Extensions

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

Back Extensions

3×5