Workout Routine

My Push Legs Pull Legs

by iom87

Starting TM is 90% of 1RM.

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
Prog. Overload
90 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+ reps, increase 1RM by 5 kg
2
–
–
8 +
amrap
90 sec
3
–
–
8 +
amrap
90 sec

deadlift

3 sets

Inverted Row

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

Inverted Row

3 sets

seated cable row

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

face pull

5 sets

hammer curl

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

hammer curl

4 sets

curl

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

curl

4 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

renegade row

2 sets

Legs 1

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

goblet squat

4 sets

DB RDL

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
75 sec
2
65% 1RM
8
75 sec
3
65% 1RM
8
75 sec

DB RDL

3 sets

Lying Leg Curl

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

Lying Leg Curl

3 sets

leg press

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

leg press

3 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

lateral lunge

3 sets

glute bridge

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

glute bridge

4 sets

Lying Hip Flexor Curl

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec

Lying Hip Flexor Curl

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
Prog. Overload
100 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

dip

3 sets

Machine Fly

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

Machine Fly

3 sets

lateral raise

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

lateral raise

4 sets

triceps pushdowns

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

triceps pushdowns

2 sets

Legs 2

Inverted Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Inverted Reverse Lunge

3 sets

Off-Hand RDL

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

Off-Hand RDL

3 sets

step-up inverted

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

step-up inverted

3 sets

leg extension

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

leg extension

3 sets

Cross Body Reach

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

Cross Body Reach

2 sets

single-leg glute bridges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

single-leg glute bridges

3 sets