This is week three of my 6 day push, pull, leg workout routine. The goal is get a little bit better each week. I am either increasing my the total weight or the number of reps with each workout. The goal is to progressively overload and get a little bit strong with each workout.
There are a few things I consider when trying to progressively over load.
- Keeping the workouts the same – I am not trying anything new. I will use the same machines, with the same form to keep everything consistent. That way I can take notice of small improvements each week.
- Minor weight increases – You will notice that I am not dramatically increasing my weights. I am making small (5%) weight increase almost every week. This will normally look like adding about 2.5 – 5 pounds to my workouts each week.
- Minor rep increases – If I am not increasing the weight, I will increase the number of reps I am doing. This will normally look like adding 1-2 reps.
Lastly, the 2994 calorie meal plan is what I ate for this week. Which is one of the main reasons I was able to improve.
Disclaimer and more information:
This blog post is a log/diary of what I am doing for my nutrition and training. I am trying to put on some muscle and lose body fat. This goal is to record what I do each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or use the meal plans, it is at your own risk.
Outline:
- Sunday: Push day
- Monday: Pull day
- Tuesday: Leg day
- Wednesday: Rest day.
- Thursday: Push Day
- Friday: Pull Day
- Saturday: Leg Day
- Sunday: Start of a new week.
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | 105% weight increase
| Sets | Reps | Weights |
|---|---|---|
| 1 | 17 reps | 145lb |
| 2 | 14+3 reps | 145lb |
| 3 | 8+4+3 reps | 145lb |
| 4 | 8+4+3+2 reps | 145lb |
Compared to week two – I was able to increase the weight by ~7 pounds and increase the total number of reps completed. This was a good indicator that I am building new muscle.
Incline dumbbell press:
3 sets | 10-20 reps | Same weight and reps.
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 50lb*2 |
| 2 | 10+2+2 reps | 50lb*2 |
| 3 | 8+3+2 reps | 50lb*2 |
Compared to week two – I am using the 50 pound dumbbells and the total number of reps I was able to do dropped by one. I think this is because of the weight and reps increase on the previous workout.
Overhead press:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 52.5lb*2 |
| 2 | 9+3 reps | 52.5lb*2 |
| 3 | 9+3 reps | 52.5lb*2 |
Compared to week two – I was able to increase the weight I used for the machine over head press. But the number of reps did decrease by 4.
Cable tricep overhead extension:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 47.25lb |
| 2 | 12+4+3 reps | 47.25lb |
| 3 | 8+3 reps | 47.25lb |
Compared to week two – I was able to increase the weight and reps. I did notice that I was not able to get all 19 reps for my last set so I probably pushed it too hard.
Cable triceps push down:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 47.25lb |
| 2 | 9+5 reps | 47.25lb |
| 3 | 8+3 reps | 47.25lb |
Compared to week two – I was able to continue with the weight increase. However, the number of reps did significantly decrease.
Cool down: 20-minute sauna session.
Pull day
Warm-up:
10 minutes on the treadmill with a 7% incline at 3.0 speed
Assisted pull-up:
4 sets | 10-20 reps | 105% weight/resistance increase
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 37.25lb |
| 2 | 9+3+2 reps | 37.25lb |
| 3 | 8+4+2 reps | 37.25lb |
| 4 | 6+4+2 reps | 37.25lb |
Compared to week two – I am getting stronger. I was able to lower the assistance and increase the total number of reps.
Cable lat pull down:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 130lb |
| 2 | 12 reps | 130lb |
| 3 | 8+3 reps | 130lb |
Compared to week two – While the total reps have dropped I was able to increase the weight by 5 pounds.
Machine rows:
3 set | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 110lb |
| 2 | 8+4 reps | 110lb |
| 3 | 8+4 reps | 110lb |
Compared to week two – I was able to increase the weight and increase the keep the reps the same.
Lateral dumbbell raises:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 22 reps | 10lb |
| 2 | 12+5+3 reps | 10lb |
| 3 | 9+5+4reps | 10lb |
Compared to week two – Increased the number of reps.
Preacher curls:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 11 reps | 95lb |
| 2 | 9+3 reps | 95lb |
| 3 | 6+3+2 reps | 95lb |
Compared to week two – I was able to increase the total weight while slightly dropping the total reps.
Cool down: 20-minute sauna session
Leg day
Warm-up:
10 minutes | 7% | 3.0 speed
Sitting leg (hamstring) curls:
4 sets | 15-30 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 20 reps | 95lb |
| 2 | 15+5 reps | 95lb |
| 3 | 10+5 reps | 95lb |
| 4 | 10+5 reps | 95lb |
Compared to week two – I am feeling stronger. I creased the weight and reps. I need to be mindful that I tend to push it too hard with my first workouts.
Straight leg deadlift:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 55lb*2 |
| 2 | 17 reps | 55lb*2 |
| 3 | 14 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 (L/R) reps | 30lb*2 |
| 2 | 15 (L/R) reps | 30lb*2 |
| 3 | 15 (L/R) reps | 30lb*2 |
Hack squats:
3 sets | 10-20 reps | Increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 11 reps | 120lb |
| 2 | 11 reps | 120lb |
| 3 | 11 reps | 120lb |
Cool down: 20-minute sauna session
Second 1/2 of the week
I am trying out something new. Instead of jumping into the second 1/2 of my PPL, I am take a rest day in between. This allows me to be mostly recovered and I am able to continue to increase the weight and/or reps.
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 145lb |
| 2 | 6+6+4+2 reps | 145lb |
| 3 | 9+4+3+3 reps | 145lb |
| 4 | 8+4+4+3 reps | 145lb |
Incline dumbbell press:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 50lb*2 |
| 2 | 10+3+2 reps | 50lb*2 |
| 3 | 8+4+2+2 reps | 50lb*2 |
Overhead press:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 52.5lb*2 |
| 2 | 8+3+2 reps | 52.5lb*2 |
| 3 | 9+5 reps | 52.5lb*2 |
Cable tricep overhead extension:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19+3 reps | 47.25lb |
| 2 | 14+5+5 reps | 47.25lb |
| 3 | 12+6+4 reps | 47.25lb |
Cable triceps push down:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 47.25lb |
| 2 | 10+5 reps | 47.25lb |
| 3 | 8+4+4 reps | 47.25lb |
Cool down: 20-minute sauna session.
Pull day
Warm-up:
10 minutes on the treadmill with a 7% incline at 3.0 speed
Assisted pull-up:
4 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 37.25lb |
| 2 | 10+3+2 reps | 37.25lb |
| 3 | 10+5 reps | 37.25lb |
| 4 | 8+3+2 reps | 37.25lb |
Cable lat pull down:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 130lb |
| 2 | 10+4 reps | 130lb |
| 3 | 8+4+2 reps | 130lb |
Machine rows:
3 set | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 110lb |
| 2 | 8+4+2 reps | 110lb |
| 3 | 8+4 reps | 110lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Increased weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 15lb |
| 2 | 8+3+3 reps | 15lb |
| 3 | 9+5+4 reps | 15lb |
Preacher curls:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 95lb |
| 2 | 8+3+3 reps | 95lb |
| 3 | 7+3+4 reps | 95lb |
Cool down: 20-minute sauna session
Leg day
Warm-up:
10 minutes | 7% | 3.0 speed
Sitting leg (hamstring) curls:
4 sets | 15-30 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 25 rep | 95lb |
| 2 | 15+5+5 reps | 95lb |
| 3 | 10+6+5+4 reps | 95lb |
| 4 | 14+9+2 reps | 95lb |
Straight leg deadlift:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 55lb*2 |
| 2 | 17 reps | 55lb*2 |
| 3 | 17 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 (L/R) reps | 30lb*2 |
| 2 | 16 (L/R) reps | 30lb*2 |
| 3 | 16 (L/R) reps | 30lb*2 |
Hack squats:
3 sets | 10-20 reps | Increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 120lb |
| 2 | 12 reps | 120lb |
| 3 | 12 reps | 120lb |
Cool down: 20-minute sauna session
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.