Workout Routine

My Push Pull Legs Routine

by jmac

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

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

pullup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7.5
8
100 sec
3
@RPE8
8
100 sec
4
@RPE10
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

curl

4 sets

bent over row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bent over row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7.5
8
100 sec
3
@RPE8
8
100 sec
4
@RPE10
5 +
amrap
100 sec

seated incline curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

face pull

3 sets

shrug

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

shrug

2 sets

Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

overhead press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8 +
amrap
120 sec
2
65% 1RM
8 +
amrap
120 sec
3
65% 1RM
8 +
amrap
120 sec

incline bench press

3 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
12
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

cable fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
65% 1RM
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

lateral raise

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

lateral raise

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

1 sets

romanian deadlift

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

romanian deadlift

3 sets