Workout Routine

My Push Pull Legs Routine

by Karsten

6 12 25 Version

Starting TM is 90% of 1RM.

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

1 sets

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline dumbell press

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

fly

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

side lateral raise

1 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front raise

1 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close-grip bench press

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

1 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
10 sec

Leg raises

1 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 3 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

renegade row

1 sets

plank

Set
Time
Rest time
1
120 sec
10 sec

plank

1 sets

Leg Pull

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

1 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lunge

1 sets

leg curl

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
10 sec

pullup

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

1 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

concentration curl

1 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hyperextensions

1 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

good morning

1 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25 +
amrap
100 sec

Hyperextensions

1 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

1 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lunge

1 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
90% TM
6
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec

calf raise

1 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
10 sec

Leg raises

1 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
10 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

renegade row

1 sets

plank

Set
Time
Rest time
1
120 sec
100 sec

plank

1 sets