Workout Routine

My Push Pull Legs Routine

by JWish1337

Starting TM is 90% of 1RM.

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 1RM
10 +
amrap
100 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 2.5 kg.

incline bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 1RM
10
100 sec

seated shoulder press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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 pushdown

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

triceps extension

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

cable lateral raise

4 sets

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

Overhead Triceps Extension

4 sets

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

Cable Chest Fly

4 sets

Pull

curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 1RM
10
100 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

hammer curl

4 sets

Chest Supported Rows (Neutral Grip)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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 5-6 reps, increase 1RM by 2.5 kg

Chest Supported Rows (Neutral Grip)

4 sets

Single-Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

Single-Arm Lat Pulldown

4 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

Cable Curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

lat pulldown

4 sets

Lat Pullover

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

Lat Pullover

4 sets

face pull

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

face pull

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

preacher curl

4 sets

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

leg extension

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

Seated Leg Curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

calf raise

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

hip thrust

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
80% 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

goblet squat

4 sets

Romanian Deadlift/Split Squat

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

Romanian Deadlift/Split Squat

4 sets