Workout Routine

Free

The push the pull the legs

by alexdono1989

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

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
240 sec

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

overhead press

1×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

incline bench press

5×5+

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

decline bench press

5×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

tricep pushdown

3×8+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
8
240 sec
2
65% 1RM
70 lbs
8
240 sec
3
65% 1RM
70 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

overhead triceps extension

3×8+

Dumbell pullover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

Dumbell pullover

3×8+

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

fly

3×8+

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

deadlift

5×5+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
240 sec

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

pendlay row

1×5+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec

chinup

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

preacher curl

3×8+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

chest supported rows

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

curl

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

lat pulldown

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

seated cable row

3×8+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

squat

5×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
240 sec
2
65% 1RM
29 lbs
12
240 sec
3
65% 1RM
29 lbs
12
240 sec
4
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

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

leg extension

4×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
240 sec
2
65% 1RM
29 lbs
12
240 sec
3
65% 1RM
29 lbs
12
240 sec
4
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

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

leg curl

4×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
240 sec
2
65% 1RM
100 lbs
12
240 sec
3
65% 1RM
100 lbs
12
240 sec
4
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

calf raise

4×12+

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

overhead press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
240 sec

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

bench press

1×5+

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

Dumbbell shoulder press

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

lateral raise

3×8+

Tricep bench dip

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Tricep bench dip

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

incline bench press

3×8+

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
50% 1RM
75 lbs
10
100 sec
4
50% 1RM
75 lbs
10
100 sec
5
50% 1RM
75 lbs
10 +
amrap
100 sec

decline bench press

5×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

tricep pushdown

3×8+

Pull B

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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

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

pendlay row

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
240 sec

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

deadlift

1×5+

pullup

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

pullup

3×8+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

preacher curl

3×8+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

chest supported rows

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
240 sec
2
65% 1RM
16 lbs
8
240 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

curl

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

seated cable row

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

lat pulldown

3×8+