Workout Routine

Alex PPL

by alexalmny

Push, Pull, Legs split from the original Reddit post by u/Metallicadpa. Edited with TM so progressive overload rules work proprely and automatically with the Hardy system. Except for legs, just choose a PULL/PUSH + SOMETHING followed by the corresponding PULL/PUSH + NOTHING during the same workout.

Workouts

LEGS

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
7
180 sec
2
100% TM
7
180 sec
3
100% TM
7
180 sec
4
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

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

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

calf raise

3 sets

Leg Curl Assis

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

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

Leg Curl Assis

3 sets

PULL DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec

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

pullup

2 sets

PULL BBR

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
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 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

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

barbell row

5 sets

PULL

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20
90 sec
4
100% TM
20
90 sec

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

face pull

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

hammer curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

curl

3 sets

PUSH

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

overhead triceps extensions

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

side lateral raise

3 sets

PUSH BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
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 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
90 sec
2
75% TM
12
90 sec
3
75% TM
12
90 sec

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

overhead press

3 sets

Développé Haltères

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
180 sec
2
100% 1RM
5
180 sec
3
100% 1RM
5
180 sec
4
100% 1RM
5
180 sec
5
100% 1RM
5 +
amrap
180 sec

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

Développé Haltères

5 sets

PUSH OVH

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
180 sec
2
100% TM
5
180 sec
3
100% TM
5
180 sec
4
100% TM
5
180 sec
5
100% TM
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 1-4 reps, increase TM by 2.5 kg
Extra 5+ reps, increase TM by 5 kg

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

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
90 sec
2
85% TM
12
90 sec
3
85% TM
12
90 sec

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

bench press

3 sets

DÉVELOPPÉ MILITAIRE

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
180 sec
2
100% 1RM
5
180 sec
3
100% 1RM
5
180 sec
4
100% 1RM
5
180 sec
5
100% 1RM
5 +
amrap
180 sec

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

DÉVELOPPÉ MILITAIRE

5 sets

PULL PU

Traction

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
120 sec
2
100% 1RM
5
120 sec
3
100% 1RM
5
120 sec
4
100% 1RM
5
120 sec
5
100% 1RM
5
120 sec

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

Traction

5 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

rear delt fly

3 sets