Workout Routine

Free

Push/Pull/Legs

by JoachimL

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3-day progressive overload split

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

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
180 sec
2
70% TM
105 lbs
3
180 sec
3
80% TM
120 lbs
5
180 sec
4
–
–
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 %

deadlift

4 sets

face pull

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

face pull

3×15+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
60 sec
2
65% TM
16 lbs
10
60 sec
3
65% TM
16 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

seated incline curl

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
90 sec
2
80% TM
120 lbs
5
90 sec
3
80% TM
120 lbs
5 +
amrap
90 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

3×5+

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

lat pulldown

3×12+

Lying cabel curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

Lying cabel curl

3×12+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
75% TM
115 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 TM will be suggested to increase next session.

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

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

3×5+

lateral raise

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

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

lateral raise

3×12+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
120 sec
2
60% TM
15 lbs
12
120 sec
3
60% TM
15 lbs
12 +
amrap
120 sec

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

incline bench press

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
90 sec
2
60% TM
27 lbs
12
90 sec
3
60% TM
27 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

3×12+

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
55% TM
25 lbs
15
60 sec
2
55% TM
25 lbs
15
60 sec
3
55% TM
25 lbs
15 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

cable kickback

3×15+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
120 sec
2
70% TM
105 lbs
8
120 sec
3
70% TM
105 lbs
8 +
amrap
120 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

3×8+

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
90 sec
2
50% TM
75 lbs
10
90 sec
3
50% TM
75 lbs
10
90 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 %

straight leg deadlift

3×10

Cable crunch

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 6 lbs.

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

Cable crunch

3×12
Superset with Hanging leg raises

seated incline curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

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

seated incline curl

3×10
Superset with Seated incline curl

hanging leg raises

Set
Reps
Rest time
1
5 +
amrap
60 sec
2
5 +
amrap
60 sec
3
5 +
amrap
60 sec

hanging leg raises

3×5+