Workout Routine

5 Day Push Pull Legs

by pc42

Starting TM is 90% of 1RM.

Workouts

Monday Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
180 sec
2
80% 1RM
6
180 sec
3
80% 1RM
6
180 sec
4
80% 1RM
6
180 sec

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

bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

seated shoulder press

4 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

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

Pec Fly

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

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

cable lateral raise

3 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12
120 sec

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

lying barbell triceps extensions

4 sets

Tuesday Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

pullup

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec
4
75% 1RM
10
180 sec

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

barbell row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec
4
75% 1RM
10
180 sec

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

shrug

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

lat pulldown

4 sets

Rear Delt Cable Pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12
120 sec

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

Rear Delt Cable Pull

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12
120 sec

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

seated incline curl

4 sets

Wednesday Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
240 sec
2
85% 1RM
6
240 sec
3
85% 1RM
5
240 sec
4
85% 1RM
5
240 sec

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

squat

4 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec

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

reverse lunge

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
240 sec
2
80% 1RM
8
240 sec
3
80% 1RM
8
240 sec
4
80% 1RM
8
240 sec

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

hip thrust

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

leg extension

4 sets

Thursday Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec
4
85% 1RM
6
180 sec

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

overhead press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
180 sec
2
85% 1RM
8
180 sec
3
85% 1RM
8
180 sec
4
85% 1RM
8
180 sec

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

dip

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec
4
80% 1RM
8
120 sec

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

incline bench press

4 sets

High to Low Cable Crossover

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

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

High to Low Cable Crossover

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

tricep pushdown

4 sets

Friday Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
240 sec
2
85% 1RM
6
240 sec
3
85% 1RM
5
240 sec
4
85% 1RM
5
240 sec

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

deadlift

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec

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

chinup

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec
4
75% 1RM
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

front squat

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec

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

dumbbell row

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8
120 sec

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

Hyperextensions

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

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

Cable Curl

4 sets