Workout Routine

Alex Push Pull Legs Routine

by Mustaparta

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pullup

3 sets

deadlift

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

deadlift

3 sets

bent over row

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bent over row

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

dumbbell row

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

chest supported rows

4 sets

incline prone y raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

incline prone y raises

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3 sets

barbell pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell pullover

3 sets

Push

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline dumbell press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

4 sets

Paused Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Paused Flat Dumbbell Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

decline bench press

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

decline bench press

3 sets

incline dumbbell overhead extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline dumbbell overhead extensions

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hip thrust

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

romanian deadlift

4 sets

curtsy lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

curtsy lunges

4 sets

russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

russian twist

3 sets