Workout Routine

The push the pull the legs

by alexdono1989

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
240 sec

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

overhead press

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

incline bench press

5 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

decline bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

tricep pushdown

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

overhead triceps extension

3 sets

Dumbell pullover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Dumbell pullover

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

fly

3 sets

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

deadlift

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
240 sec

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

pendlay row

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec

chinup

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

preacher curl

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

chest supported rows

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

seated cable row

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
240 sec
2
65% 1RM
12
240 sec
3
65% 1RM
12
240 sec
4
65% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
240 sec
2
65% 1RM
12
240 sec
3
65% 1RM
12
240 sec
4
65% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
240 sec
2
65% 1RM
12
240 sec
3
65% 1RM
12
240 sec
4
65% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

calf raise

4 sets

Push B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
240 sec

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

bench press

1 sets

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Dumbbell shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

lateral raise

3 sets

Tricep bench dip

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Tricep bench dip

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
50% 1RM
10
100 sec
3
50% 1RM
10
100 sec
4
50% 1RM
10
100 sec
5
50% 1RM
10 +
amrap
100 sec

decline bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

tricep pushdown

3 sets

Pull B

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

pendlay row

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
240 sec

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

deadlift

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8 +
amrap
240 sec

pullup

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

preacher curl

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

chest supported rows

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

lat pulldown

3 sets