Workout Routine

My Push Pull Legs Routine

by leoalsh

monday: push 1 tuesday: rest wednesday: pull 1 thursday: legs friday: push 2 saturday: pull 2 sunday: legs

Starting TM is 90% of 1RM.

Workouts

Pull 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

pullup

3 sets

Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

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

hammer curl

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec

Cable Curl

2 sets

chin ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

chin ups

2 sets

farmer's carry

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

farmer's carry

2 sets

Push 1

bench press

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

bench press

3 sets

military press

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

military press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

dip

3 sets

lateral raise

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

lateral raise

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

triceps kickback

4 sets

incline bench press

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

incline bench press

3 sets

Legs

squat

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

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

bulgarian split squat

4 sets

hip thrust

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

hip thrust

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

Abs

3 sets

Jump Rope

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

Jump Rope

2 sets

Pull 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

pullup

3 sets

Rear Delt Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

Rear Delt Row

4 sets

bent over row

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

bent over row

3 sets

farmer's carry

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

farmer's carry

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

reverse curl

3 sets

Push 2

military press

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

military press

3 sets

close-grip bench press

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

close-grip bench press

3 sets

Low Cable Fly

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

Low Cable Fly

3 sets

lateral raise

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

lateral raise

3 sets

tricep pushdown

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

tricep pushdown

3 sets