Workout Routine

2x /week (full body, beginner, push pull) 11070220

by kbacztub

2-day progressive overload split push/pull

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
180 sec
2
90% TM
8
180 sec
3
100% TM
8 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
80% TM
8
120 sec
3
90% TM
8 +
amrap
120 sec

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

incline bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
120 sec
2
80% TM
8
120 sec
3
90% TM
12 +
amrap
120 sec

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

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
120 sec
2
60% TM
8
120 sec
3
70% TM
8 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

tricep pushdown

3 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
180 sec
2
90% TM
8
180 sec
3
90% TM
8
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

squat

3 sets

chinup

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

chinup

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
180 sec
2
80% TM
10
180 sec
3
80% TM
10 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
120 sec
2
75% TM
12
120 sec
3
85% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
120 sec
2
80% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

hammer curl

3 sets