Workout Routine

My Push Pull Legs Routine

by SirHawrk

Starting TM is 90% of 1RM.

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
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 2+ reps, increase 1RM by 5 kg

deadlift

1 sets

pullup

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

pullup

3 sets

barbell row

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

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

barbell 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
100 sec
4
75% 1RM
8
100 sec

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

curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec

lateral raise

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
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

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

bench press

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 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 3+ reps, increase 1RM by 5 kg

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

overhead press

3 sets

incline bench press

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

incline bench press

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec

shrug

3 sets

Neck Extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
50% 1RM
10
100 sec
3
50% 1RM
10
100 sec

Neck Extension

3 sets

Neck Flexion

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
50% 1RM
10
100 sec
3
50% 1RM
10
100 sec

Neck Flexion

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
4
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

squat

4 sets

lunge

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

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

lunge

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
100 sec

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

romanian deadlift

3 sets

Pull 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
1
100 sec
4
–
–
2
100 sec
5
–
–
1
100 sec

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
100 sec

barbell 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
100 sec

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
50% 1RM
15
100 sec
3
50% 1RM
15
100 sec

lateral raise

3 sets