Workout Routine

Push, Pull, Legs, Full 4-day

by mserodio0

Workouts

Chest, biceps, abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

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

incline bench press

4 sets

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Chest press machine

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Chest fly

3 sets

Low chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Low chest fly

3 sets

Weighted pushups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Weighted pushups

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

ez bar curl

3 sets

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Crunch machine

3 sets

single arm overhead squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

single arm overhead squat

4 sets

Cable Oblique Twist

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Cable Oblique Twist

3 sets

Legs and glutes

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

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

hack squat

4 sets

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Machine hip abduction

3 sets

Machine Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Machine Hip Adduction

3 sets

One-leg knee extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

One-leg knee extension

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Lying leg curl

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Seated calf raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

leg curl

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

hip thrust

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

bulgarian split squat

3 sets

Back, triceps, shoulders

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

bent over row

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

triceps extension

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

cable lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

front raise

3 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Shoulder press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

military press

3 sets

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Reverse fly

3 sets

Weighted Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Weighted Pistol Squat

3 sets

Full body

Wall walks

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

Wall walks

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

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

squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

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

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

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

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

bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

seated shoulder press

3 sets

Side crunches

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Side crunches

3 sets

skater hops

Set
Reps
Rest time
1
60
100 sec
2
60
100 sec
3
60
100 sec

skater hops

3 sets

Weighted Pull ups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

Weighted Pull ups

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

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

dip

3 sets

v-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

v-ups

3 sets