Workout Routine

Push-Pull-Beine

by akkom

Workouts

Push

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

military press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

fly

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

cable lateral raise

2 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

cable kickback

2 sets

dip

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

dip

3 sets

Pull

pullup

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

pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

seated cable row

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

bent over row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

face pull

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

upright row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

curl

3 sets

Beine

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

leg extension

3 sets

Adductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Adductor

3 sets

Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Abductor

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Calf Raise

3 sets

Sledge

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

Overload: After 0 successful sessions, 1RM will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 20 %

Sledge

2 sets