Browse
Routines
Create a Routine
Log In
Workout Routine
Options
Push/Pull/Legs
by Derplin
Add to library
Generic plan for the week, adjust weight and reps as needed.
Workouts
Monday Push
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
bench press
3 sets
Start
in App
Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
Pec Deck
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated shoulder press
3 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lateral raise
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
tricep pushdown
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
overhead triceps extensions
3 sets
Start
in App
Tuesday Pull
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
preacher curl
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hammer curl
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated cable row
3 sets
Start
in App
reverse fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
reverse fly
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lat pulldown
3 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
shrug
3 sets
Start
in App
Wednesday Legs
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hack squat
3 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
squat
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
calf raise
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
leg extension
3 sets
Start
in App
glute machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
glute machine
3 sets
Start
in App
Thursday Push
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated shoulder press
3 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lateral raise
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
incline bench press
3 sets
Start
in App
Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
+
amrap
60 sec
2
–
–
9
+
amrap
60 sec
3
–
–
9
+
amrap
60 sec
Pec Deck
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
tricep pushdown
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
overhead triceps extensions
3 sets
Start
in App
Friday Pull
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
seated cable row
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
lat pulldown
3 sets
Start
in App
reverse fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
reverse fly
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
curl
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
hammer curl
3 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
shrug
3 sets
Start
in App