This is week four of my 6 day push, pull, leg workout routine. The goal is the same, progressive overload. This means either adding a little weight or a few extra reps.
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 3304 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: Rest day
- Tuesday: Pull day
- Wednesday: Leg 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 | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 21 reps | 145lb |
| 2 | 9+6+4+3 reps | 145lb |
| 3 | 9+3+4+4 reps | 145lb |
| 4 | 8+4+4+5 reps | 145lb |
Compared to week three – I was able to increase the number of reps by 5 reps. I like to get to the 20-30 rep ranges before increase the weight. The next push day, I’ll increase the weight.
Incline dumbbell press:
3 sets | 10-20 reps | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 50lb*2 |
| 2 | 11+3+4+1 reps | 50lb*2 |
| 3 | 8+4+4+5 reps | 50lb*2 |
Compared to week three – I was able to get more reps with the 50 lb dumbbells despite increasing the reps on the first workout.
Overhead press:
3 sets | 10 -20 reps | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 55lb*2 |
| 2 | 9+4 reps | 55lb*2 |
| 3 | 8+3+2 reps | 55lb*2 |
Compared to week three – I was able to increase the reps I used for the machine over head press.
Cable tricep overhead extension:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb |
| 2 | 8+4+3 reps | 50lb |
| 3 | 8+3 reps | 50lb |
Compared to week three – 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 | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 47.25lb |
| 2 | 8+4+3 reps | 47.25lb |
| 3 | 6+4+3+2 reps | 47.25lb |
Compared to week three – I was able to increase the total number of reps.
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 three – I am getting stronger. I was able to increase the total reps by +2 reps per set.
Cable lat pull down:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 135lb |
| 2 | 8+4+2 reps | 135lb |
| 3 | 11+3 reps | 135lb |
Compared to week three – I was able to increase the reps by 1 per set.
Machine rows:
3 set | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 115lb |
| 2 | 8+4 reps | 115lb |
| 3 | 8+4 reps | 115lb |
Compared to week two – I was able to increase the weight and only droping the reps by one per set.
Lateral dumbbell raises:
3 sets | 10-20 reps | Increased weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 15lb |
| 2 | 14 reps | 15lb |
| 3 | 9+5+2 reps | 15lb |
Compared to week three – Increased the weight.
Preacher curls:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 100lb |
| 2 | 9+4 reps | 100lb |
| 3 | 9+4 reps | 100lb |
Compared to week three – I was able to increase the total weight while salso increasing 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 | 25 reps | 100lb |
| 2 | 15+7+3 reps | 100lb |
| 3 | 15+5+5 reps | 100lb |
| 4 | 15+6+4 reps | 100lb |
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 | 21 reps | 55lb*2 |
| 2 | 21 reps | 55lb*2 |
| 3 | 21 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 (L/R) reps | 35lb*2 |
| 2 | 15 (L/R) reps | 35lb*2 |
| 3 | 15 (L/R) reps | 35lb*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
Second 1/2 of the week
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | Increased weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 150lb |
| 2 | 8+6+2 reps | 150lb |
| 3 | 6+4+4 reps | 150lb |
| 4 | 8+5 reps | 150lb |
Incline dumbbell press:
3 sets | 10-20 reps | Increased weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 55lb*2 |
| 2 | 8+3+2 reps | 55lb*2 |
| 3 | 6+2+2 reps | 55lb*2 |
Overhead press:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 55lb*2 |
| 2 | 8+3+3 reps | 55lb*2 |
| 3 | 9+6 reps | 55lb*2 |
Cable tricep overhead extension:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb |
| 2 | 6+3+7 reps | 50lb |
| 3 | 16 reps | 47.25lb |
Cable triceps push down:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb (v-bar) |
| 2 | 8+4+3 reps | 50lb (v-bar) |
| 3 | 6+4+3+2 reps | 50lb (v-bar) |
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 weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 35lb |
| 2 | 7+3+3 reps | 35lb |
| 3 | 6+4+3 reps | 35lb |
| 4 | 8+4+3 reps | 35lb |
Cable lat pull down:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 135lb |
| 2 | 8+4+3 reps | 135lb |
| 3 | 8+4+3 reps | 135lb |
Machine rows:
3 set | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 115lb |
| 2 | 8+4+4 reps | 115lb |
| 3 | 8+4+2 reps | 115lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 15lb |
| 2 | 8+4+4+2 reps | 15lb |
| 3 | 6+4+3+2 reps | 15lb |
Preacher curls:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 95lb |
| 2 | 8+7 reps | 95lb |
| 3 | 6+4+4+2 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 | 17+8 reps | 95lb |
| 3 | 14+8+5 reps | 95lb |
| 4 | 15+6+4 reps | 95lb |
Straight leg deadlift:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 24 reps | 55lb*2 |
| 2 | 24reps | 55lb*2 |
| 3 | 21 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | Maintained
| 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 | Maintained
| 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.