Workout Routine

My Push Pull Legs Routine

by rpolm

Starting TM is 90% of 1RM.

Workouts

Push

bench 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

bench press

1 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
10
100 sec

skull crushers

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
15
100 sec
2
45% 1RM
12
100 sec
3
45% 1RM
12
100 sec
4
45% 1RM
15
100 sec

incline bench press

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

seated overhead press

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec

overhead triceps extensions

3 sets

Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec
4
65% 1RM
10
100 sec

Dumbbell Flys

4 sets

Pull

Dumbbell Deadlift

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+ reps, increase 1RM by 5 kg

Dumbbell Deadlift

1 sets

Bent Over Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

Bent Over Dumbbell Row

3 sets

upright row

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

upright row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec
4
55% 1RM
12
100 sec

shrug

4 sets

Bent Over Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
15
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec
4
55% 1RM
15
100 sec

Bent Over Lateral Raise

4 sets

Legs

Dumbbell Front Squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
6
100 sec
3
65% 1RM
6
100 sec
4
65% 1RM
8
100 sec

Dumbbell Front Squat

4 sets

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
6
100 sec
4
65% 1RM
8
100 sec
5
65% 1RM
10
100 sec

Romanian Deadlift

5 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
6
100 sec
4
65% 1RM
8
100 sec
5
65% 1RM
10
100 sec

lunge

5 sets