Workout Routine

My Push Pull Legs Routine

by kard

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

pullup

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec

chest supported rows

2 sets

seated cable row

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

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

seated cable row

3 sets

preacher curl

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

preacher curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

hammer curl

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec

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

rear delt fly

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

bench press

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

seated shoulder press

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

dip

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

lateral raise

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
180 sec
2
–
–
9
180 sec

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

incline bench press

2 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

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

lying barbell triceps extensions

2 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

triceps extension

2 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