Workout Routine

Stevie’s Push Pull Legs Routine

by gymburn

Stevie

Starting TM is 90% of 1RM.

Workouts

Pull

chinup

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

chinup

1 sets

pullup

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

pullup

1 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

lat pulldown

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

deadlift

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

deadlift

3 sets

seated cable row

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

seated cable row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

preacher curl

4 sets

reverse curl

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

reverse curl

3 sets

dumbbell row

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

dumbbell row

3 sets

ISO lateral low row

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

ISO lateral low row

3 sets

zottmann curl

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

zottmann curl

3 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

diamond push-ups

3 sets

Push

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

dip

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

dip

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

fly

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

military press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lateral raise

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

front raise

4 sets

IYT

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

IYT

4 sets

triceps extension

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

triceps extension

3 sets

tricep pushdown

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

tricep pushdown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
90% 1RM
10
100 sec
4
100% 1RM
10
100 sec

bench press

4 sets

Legs

power lunges

Set
Reps
Rest time
1
20
100 sec

power lunges

1 sets

bulgarian split squat

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

bulgarian split squat

4 sets

step-up

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

step-up

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
10
100 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

leg curl

3 sets

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

swing

4 sets