Workout Routine

My Push Pull Legs Routine

by Krypsis

Starting TM is 90% of 1RM.

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

incline bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
100 sec
2
80% 1RM
8
100 sec
3
80% 1RM
8 +
amrap
Prog. Overload
100 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

seated shoulder press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
85% 1RM
8
100 sec
3
85% 1RM
8 +
amrap
Prog. Overload
100 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 25 %

bench press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

cable lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

face pull

3 sets

dip

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

dip

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
60% 1RM
8
100 sec
3
60% 1RM
8
100 sec
4
60% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

fly

4 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec
5
75% 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

pullup

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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

barbell row

3 sets

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Reverse Grip Lat Pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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

curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated incline curl

3 sets

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 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
5
75% 1RM
5
100 sec

front squat

5 sets

Split Squat

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

Split Squat

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

goblet squat

3 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 +
amrap
Prog. Overload
100 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

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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

calf raise

3 sets

Seated Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec
4
70% 1RM
12
60 sec

Seated Leg Press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
55% 1RM
10
60 sec
3
55% 1RM
10
60 sec
4
55% 1RM
10
60 sec

leg curl

4 sets

Core

Plank Drag

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 kg
Extra 3+ reps, increase 1RM by 4 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Plank Drag

3 sets