Workout Routine

My Push Legs Pull Routine

by pathakbaba

Starting TM is 90% of 1RM.

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
8
100 sec
2
95% 1RM
8
100 sec
3
95% 1RM
8
100 sec
4
100% 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

incline bench press

4 sets

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
10
100 sec
2
90% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Machine Chest Fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
8
100 sec
2
95% 1RM
8
100 sec
3
95% 1RM
8
100 sec
4
100% 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 0 kg
Extra 3+ reps, increase 1RM by 0 kg

bench press

4 sets

Tricep overhead extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
100 sec
2
90% 1RM
12
100 sec
3
100% 1RM
10 +
amrap
100 sec
4
100% 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Tricep overhead extension

4 sets

lateral raise

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lateral raise

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
100 sec
2
90% 1RM
12
100 sec
3
80% 1RM
12 +
amrap
100 sec
4
50% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

triceps pushdowns

4 sets

Legs

Hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
85% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Hamstring curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
85% 1RM
8
100 sec
3
93% 1RM
8
100 sec
4
100% 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

squat

4 sets

Seated quad curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
85% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Seated quad curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
100% 1RM
12
100 sec

leg press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
100% 1RM
10
100 sec

seated shoulder press

3 sets

calf raise

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

calf raise

1 sets

Pull

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

Reverse pec dec

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

Reverse pec dec

3 sets

Lat pullover

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

Lat pullover

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

preacher curl

1 sets