Workout Routine

My Push Pull Legs Routine

by jetoncesaj

Starting TM is 90% of 1RM.

Workouts

Push (Monday)

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated shoulder press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

dip

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

tricep pushdown

3 sets

Pull (Tuesday)

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

pullup

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3 sets

Legs (Wednesday)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Back Extension

3 sets

Push (Thursday)

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

fly

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

cable lateral raise

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

overhead triceps extension

3 sets

Pull (Friday)

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

pullup

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3 sets

Legs (Saturday)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Back Extension

3 sets