Workout Routine

My Push Pull Legs Routine

by at3tek

Sur machine

Starting TM is 90% of 1RM.

Workouts

Push

Chest press machine facing

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 0-5 reps, increase 1RM by 2.5 kg

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

Chest press machine facing

3 sets

Machine inclined chest press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Machine inclined chest press

3 sets

pectoral fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

pectoral fly

3 sets

Shoulder press machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Shoulder press machine

3 sets

Deltmachine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Deltmachine

3 sets

Cable front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Cable front raise

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
6
60 sec
2
6
60 sec
3
6 +
amrap
75 sec

Dips

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

triceps extension

3 sets

Pull

chest machine row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

chest machine row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 2.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg

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

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6
60 sec
2
65% 1RM
6
60 sec
3
65% 1RM
6 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 2.5 kg

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

lat pulldown

3 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

cable curl

3 sets

Verticale traction machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10 +
amrap
Prog. Overload
75 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 kg
Extra 3+ reps, increase 1RM by 0 kg

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

Verticale traction machine

3 sets

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Reverse fly

3 sets

Lower back

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Lower back

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Forearm cable pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
60 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 2.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg

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

Forearm cable pull

3 sets

Legs

Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Abductor

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

leg curl

3 sets

seated calf raise machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

seated calf raise machine

3 sets

ab machine crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

ab machine crunch

3 sets

plank

Set
Time
Rest time
1
120 sec
100 sec
2
120 sec
100 sec
3
120 sec
100 sec

plank

3 sets

Adductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
Prog. Overload
75 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

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

Adductor

3 sets

Cardio

bench press

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

bench press

1 sets