Workout Routine

My Push Pull Legs Routine

by llongi

Starting TM is 90% of 1RM.

Workouts

Push

bench 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

bench press

3 sets

incline bench 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

incline bench press

3 sets

seated shoulder 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

seated shoulder press

3 sets

lateral raise

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

lateral raise

3 sets

tricep pushdown

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

tricep pushdown

3 sets

bench 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

bench press

3 sets

incline bench 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

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

incline bench press

3 sets

Pull

Assisted Pull Ups

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

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

Assisted Pull Ups

3 sets

deadlift

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

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

deadlift

3 sets

lat pulldown

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

lat pulldown

3 sets

seated cable 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

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

seated cable row

3 sets

hammer 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

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

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
20
100 sec

preacher curl

1 sets

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec

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

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

hip thrust

3 sets

leg extension

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

leg extension

3 sets

leg 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

leg curl

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
20
100 sec
2
65% 1RM
20
100 sec
3
65% 1RM
20
100 sec

Seated Calf Raise

3 sets