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Push Pull Legs Home Routine
by jogDavid
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Starting TM is 90% of 1RM.
Workouts
Push
push-ups
Start
in App
Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
push-ups
2 sets
Start
in App
90 Hold
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
90 Hold
2 sets
Start
in App
Diamond Push Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Diamond Push Ups
2 sets
Start
in App
Archer Push Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
Archer Push Ups
2 sets
Start
in App
1 minute Push Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
1 minute Push Up
2 sets
Start
in App
Pike Push Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
Pike Push Ups
2 sets
Start
in App
Pull
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
pullup
3 sets
Start
in App
Bi Pullups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec
Bi Pullups
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
curl
3 sets
Start
in App
Legs
v-ups
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
v-ups
3 sets
Start
in App
L sit
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
L sit
3 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
squat
1 sets
Start
in App
single-leg glute bridges
Start
in App
Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
single-leg glute bridges
2 sets
Start
in App
Single leg squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec
Single leg squat
3 sets
Start
in App