Push, Pull, Legs workout Routine

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.

  1. 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.
  2. 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.
  3. 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 

SetsRepsWeights
121 reps145lb 
29+6+4+3 reps 145lb
39+3+4+4 reps 145lb
48+4+4+5 reps145lb

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

SetsRepsWeights
119 reps50lb*2 
211+3+4+1 reps 50lb*2
38+4+4+5 reps50lb*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

SetsRepsWeights
113 reps55lb*2 
29+4 reps 55lb*2 
38+3+2 reps55lb*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 

SetsRepsWeights
115 reps50lb 
28+4+3 reps 50lb
38+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

SetsRepsWeights
115 reps47.25lb 
28+4+3 reps 47.25lb
36+4+3+2 reps47.25lb

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 

SetsRepsWeights
114 reps 37.25lb 
29+3+2 reps37.25lb
38+4+2 reps37.25lb
46+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 

SetsRepsWeights
113 reps135lb 
28+4+2 reps 135lb
311+3 reps135lb

Compared to week three – I was able to increase the reps by 1 per set.

Machine rows:

3 set | 10-20 reps | 105% weight 

SetsRepsWeights
113 reps115lb 
28+4 reps 115lb
38+4 reps115lb

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

SetsRepsWeights
114 reps15lb 
214 reps 15lb
39+5+2 reps 15lb

Compared to week three – Increased the weight.

Preacher curls:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
113 reps100lb 
29+4 reps 100lb
39+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 

SetsRepsWeights
125 reps100lb 
215+7+3 reps 100lb
315+5+5 reps100lb
415+6+4 reps100lb

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

SetsRepsWeights
121 reps55lb*2
221 reps 55lb*2
321 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
115 (L/R) reps35lb*2
215 (L/R) reps 35lb*2
315 (L/R) reps 35lb*2

Hack squats:

3 sets | 10-20 reps | Increase reps

SetsRepsWeights
112 reps120lb 
212 reps 120lb
312 reps120lb

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

SetsRepsWeights
114 reps150lb 
28+6+2 reps 150lb
36+4+4 reps 150lb
48+5 reps150lb

Incline dumbbell press:

3 sets | 10-20 reps | Increased weight

SetsRepsWeights
112 reps55lb*2 
28+3+2 reps 55lb*2
36+2+2 reps55lb*2

Overhead press:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
114 reps55lb*2 
28+3+3 reps 55lb*2 
39+6 reps55lb*2 

Cable tricep overhead extension:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
115 reps50lb 
26+3+7 reps 50lb
316 reps 47.25lb

Cable triceps push down:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
115 reps50lb (v-bar) 
28+4+3 reps 50lb (v-bar) 
36+4+3+2 reps50lb (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

SetsRepsWeights
113 reps 35lb 
27+3+3 reps35lb
36+4+3 reps35lb
48+4+3 reps 35lb

Cable lat pull down:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
115 reps135lb 
28+4+3 reps 135lb
38+4+3 reps135lb

Machine rows:

3 set | 10-20 reps | Increased reps

SetsRepsWeights
114 reps115lb 
28+4+4 reps 115lb
38+4+2 reps115lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
114 reps15lb 
28+4+4+2 reps 15lb
36+4+3+2 reps 15lb

Preacher curls:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
115 reps95lb 
28+7 reps 95lb
36+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

SetsRepsWeights
125 rep95lb 
217+8 reps 95lb
314+8+5 reps95lb
415+6+4 reps95lb

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
124 reps55lb*2
224reps 55lb*2
321 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | Maintained

SetsRepsWeights
116 (L/R) reps30lb*2
216 (L/R) reps 30lb*2
316 (L/R) reps 30lb*2

Hack squats:

3 sets | 10-20 reps | Maintained

SetsRepsWeights
112 reps120lb 
212 reps 120lb
312 reps120lb

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.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.