Workout Routine

My Push Pull Legs Routine

by noobsicle

Starting TM is 90% of 1RM.

Workouts

Push A

incline bench press

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

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3-4 reps, increase 1RM by 5 kg
2
90% 1RM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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
80% 1RM
6 +
amrap
180 sec

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

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8 +
amrap
180 sec

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

dip

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

seated shoulder press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE9
10 +
amrap
100 sec
3
@RPE10
10 +
amrap
100 sec

side lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12 +
amrap
100 sec
2
@RPE9
12 +
amrap
100 sec
3
@RPE9
12 +
amrap
100 sec
4
@RPE10
12 +
amrap
100 sec

tricep pushdown

4 sets

Pull A

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
180 sec
2
@RPE7
6
180 sec
3
@RPE8
6
180 sec

pullup

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg
2
80% 1RM
6 +
amrap
180 sec
3
80% 1RM
6 +
amrap
180 sec

deadlift

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8 +
amrap
180 sec
2
@RPE8
8 +
amrap
180 sec
3
@RPE9
8 +
amrap
180 sec

barbell row

3 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12 +
amrap
100 sec
2
@RPE8
12 +
amrap
100 sec
3
@RPE9
12 +
amrap
100 sec
4
@RPE10
12 +
amrap
100 sec

EZ Bar Curl

4 sets

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6 +
amrap
100 sec
2
@RPE7
6 +
amrap
100 sec
3
@RPE8
6 +
amrap
100 sec

squat

3 sets

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8 +
amrap
120 sec
2
85% 1RM
8 +
amrap
120 sec
3
85% 1RM
8 +
amrap
120 sec

Machine Hip Thrust

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12 +
amrap
100 sec
2
@RPE8
12 +
amrap
100 sec
3
@RPE9
12 +
amrap
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12 +
amrap
100 sec
2
@RPE7
12 +
amrap
100 sec
3
@RPE8
12 +
amrap
100 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15 +
amrap
100 sec
2
@RPE7
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE10
15 +
amrap
100 sec

calf raise

4 sets

Push B

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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
80% 1RM
8 +
amrap
180 sec
3
70% 1RM
10 +
amrap
180 sec
4
70% 1RM
10 +
amrap
180 sec

bench press

4 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8 +
amrap
100 sec
2
@RPE8
8 +
amrap
100 sec
3
@RPE9
8 +
amrap
100 sec

Shoulder Press

3 sets

Seated Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12 +
amrap
100 sec
2
@RPE8
12 +
amrap
100 sec
3
@RPE9
12 +
amrap
100 sec

Seated Cable Fly

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12 +
amrap
100 sec
2
@RPE8
12 +
amrap
100 sec
3
@RPE9
12 +
amrap
100 sec

side lateral raise

3 sets

Seated Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE9
15 +
amrap
100 sec

Seated Tricep Extension

3 sets

Pull B

Wide-grip Pullups

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

Wide-grip Pullups

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

neutral grip pull up

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec

t-bar row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12 +
amrap
100 sec
2
@RPE7
12 +
amrap
100 sec
3
@RPE8
12 +
amrap
100 sec
4
@RPE9
12 +
amrap
100 sec

preacher curl

4 sets

Legs B

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12 +
amrap
180 sec
2
@RPE8
12 +
amrap
180 sec
3
@RPE9
12 +
amrap
180 sec

hack squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 +
amrap
180 sec
2
@RPE8
16 +
amrap
180 sec
3
@RPE9
16 +
amrap
180 sec

lunge

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE8
5
180 sec
3
@RPE9
5
180 sec

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15 +
amrap
100 sec
2
@RPE7
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE9
15 +
amrap
100 sec

calf raise

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE9
10 +
amrap
100 sec

side lateral raise

3 sets