Workout Routine

My Push Pull Legs Routine

by adit

Starting TM is 90% of 1RM.

Workouts

Pull

seated cable close grip row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8 +
amrap
100 sec

seated cable close grip row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

face pull

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8 +
amrap
100 sec

seated incline curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

hammer curl

3 sets

shrug

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

shrug

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

rear delt fly

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

close grip lat pulldown

3 sets

Cable curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
100 sec

Cable curls

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

curl

3 sets

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE9
6
100 sec
3
@RPE9.5
6
100 sec

incline bench press

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

seated overhead press

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9.5
12
100 sec

Pec Deck

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

lateral raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
100 sec

triceps extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

tricep pushdown

3 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

Overhead Press

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
100 sec

Chest Press

3 sets

OHP Smith

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9.5
8
100 sec

OHP Smith

3 sets

Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
100 sec

leg curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9.5
9
100 sec

squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

leg press

3 sets