Workout Routine

The Smartest Push Pull Legs Routine

by Pperk

by Jeff Nippard

Starting TM is 90% of 1RM.

Workouts

Legs 1 (Quad Focused)

squat

Set

Intensity

Weight

Reps

Rest time

1

80% 1RM

4

100 sec

2

80% 1RM

4

100 sec

3

80% 1RM

4

100 sec

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Single Leg Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

plank

Set

Time

Rest time

1

30 sec

100 sec

2

30 sec

100 sec