Workout Routine

My Push Pull Legs Routine

by Pablito

Starting TM is 80% of 1RM.

Workouts

Pull

Poulie Basse

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.25 kg.

Poulie Basse

4 sets

Poulie Haute

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.25 kg.

Poulie Haute

4 sets

Poulie basse assistée

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.25 kg.

Poulie basse assistée

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 1 kg.

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 1 kg.

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

curl

4 sets

Push

Bench

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Bench

4 sets

Bench Incliné Haltère

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 5 successful sessions, Training Max will be suggested to increase by 4 kg.

Bench Incliné Haltère

4 sets

Butterfly

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Butterfly

3 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 kg.

Overhead Press

4 sets

lateral raise

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

Overload: After 4 successful sessions, Training Max will be suggested to increase by 4 kg.

lateral raise

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
60 sec
2
80% TM
12
60 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 kg.

triceps pushdowns

4 sets

overhead triceps extensions

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 kg.

overhead triceps extensions

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
60 sec
2
90% TM
8 +
amrap
60 sec
3
90% TM
8 +
amrap
60 sec
4
90% TM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 kg.

squat

4 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
75% TM
12
60 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
100% TM
10 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 kg.

Leg Press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.25 kg.

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
90% TM
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 TM will be suggested to increase next session.

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.25 kg.

leg curl

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12 +
amrap
60 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 kg.

romanian deadlift

3 sets

Crunch Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
75 sec
2
–
–
10 +
amrap
75 sec
3
–
–
10 +
amrap
75 sec
4
–
–
10 +
amrap
75 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Crunch Abs

4 sets