Workout Routine

Push/Pull - Modified

by JoachimL

2-day progressive overload split

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
180 sec
2
70% TM
3
180 sec
3
80% TM
5
180 sec
4
–
–
5 +
amrap
180 sec

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

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

deadlift

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
60 sec
2
65% TM
15
60 sec
3
65% TM
15 +
amrap
60 sec

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

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

face pull

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10 +
amrap
60 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 incline curl

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
90 sec
2
80% TM
5
90 sec
3
80% TM
5 +
amrap
90 sec

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

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

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
90 sec
2
70% TM
12
90 sec
3
70% TM
12 +
amrap
90 sec

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

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

lat pulldown

3 sets

Lying cabel curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 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 cabel curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5 +
amrap
180 sec

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

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

bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
90 sec
2
50% TM
12
90 sec
3
50% TM
12 +
amrap
90 sec

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

lateral raise

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
60% TM
12
120 sec
3
60% TM
12 +
amrap
120 sec

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

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
90 sec
2
60% TM
12
90 sec
3
60% TM
12 +
amrap
90 sec

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

tricep pushdown

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
60 sec
2
55% TM
15
60 sec
3
55% TM
15 +
amrap
60 sec

cable kickback

3 sets