Workout Routine

Push Pull Legs Custom

by rcbens02

https://youtu.be/qVek72z3F1U

Starting TM is 90% of 1RM.

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
8
120 sec
2
50% 1RM
4
120 sec
3
75% 1RM
2
120 sec
4
90% 1RM
1
120 sec
5
65% 1RM
5
120 sec

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

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

squat

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

romanian deadlift

2 sets

elevated glute bridge

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

elevated glute bridge

3 sets

forward lunges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec

forward lunges

2 sets

leg curl

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

leg curl

3 sets

Push 1 (Chest Focused)

bench press

Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
10
120 sec
2
50% 1RM
4
120 sec
3
75% 1RM
3
120 sec
4
65% 1RM
8
120 sec
5
70% 1RM
5
120 sec
6
55% 1RM
15
120 sec

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

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

bench press

6 sets

pullovers

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

pullovers

3 sets

fly

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

fly

3 sets

skull crushers

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

skull crushers

3 sets

incline bench press

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

incline bench press

3 sets

single arm triceps extension

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

single arm triceps extension

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
8
120 sec
2
50% 1RM
4
120 sec
3
75% 1RM
2
120 sec
4
90% 1RM
1
120 sec
5
65% 1RM
5
120 sec

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

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

deadlift

5 sets

dumbbell row

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

dumbbell row

3 sets

standing two-dumbbell bent over row

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

standing two-dumbbell bent over row

3 sets

seated curl

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

seated curl

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

barbell row

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4 sets

Push 2 (Delt Focused)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
10
120 sec
2
50% 1RM
4
120 sec
3
75% 1RM
3
120 sec
4
65% 1RM
8
120 sec
5
70% 1RM
5
120 sec
6
55% 1RM
15
120 sec

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

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

overhead press

6 sets

close-grip bench press

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

close-grip bench press

3 sets

lateral raise

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

lateral raise

3 sets

front raise

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

front raise

3 sets

rear delt fly

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

rear delt fly

3 sets

seated shoulder press

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

seated shoulder press

3 sets

shrug

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

shrug

3 sets