Workout Routine

My Push Pull Legs Routine

by ykcir

Easy and effective PPL routine

Starting TM is 90% of 1RM.

Workouts

Push (Chest, Shoulders, Triceps)

Flat dumbell press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

Flat dumbell press

3 sets

overhead press

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

overhead press

3 sets

incline dumbell press

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

incline dumbell press

3 sets

Dumbbell fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Dumbbell fly

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

tricep pushdown

3 sets

Pull ( Back, Biceps)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg
2
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

deadlift

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Barbell Curls

4 sets

Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Pulldown

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
–
–
8 +
amrap
180 sec
3
–
–
8 +
amrap
180 sec

squat

3 sets

leg press

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

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

calf raise

3 sets