Push Pull Legs

Simple 3 Day routine for conventional,

home, or functional fitness gyms

Q U I C K S T A R T I N T R O

The inspiration for this routine came from a trip with my family to the East Coast,
where I trained in several different gym settings with different clients and different
equipment setups.

Common themes quickly emerged – I saw that most people simply want to look
good and move well rather than reach competitive or performance goals. And many
people were making 3 common mistakes that could be quickly remedied to get
better results from their precious time in the gym:

• Lifting too heavy

• Lifting too quickly
• Not prioritizing full range of motion

So I wrote up a simple routine that helps overcome all three, taking into
consideration the equipment setups at typical conventional gyms. Enjoy!

L E G S

PREP – PRE-FATIGUE

2 sets
1. Banded Hamstring Curl OR Prone/Seated Hamstring Curl Machine @ 3111
tempo* x 8–10reps rest 30–60 sec and proceed to 2
2. Ring-Assisted Cossack Squat, Cossack Squat, Goblet Cossack Squat; 4–6
reps/side @ 3111 rest 30–60 sec and back to 1
The goal with these two lifts is to drive blood to the hips and hamstrings with lighter
weights in preparation for your Core Lifts coming up. Focus on long ROM and
control. There is no need to go heavy on these, just enough weight to build the
mind-muscle connection.

*Why Tempo & How to Use It

Tempo refers to the speed of your lift and is given in a 4 digit number.

Controlling every part of your lift means more stability. It develops strong joints in
greater ranges of motion, and can also reduce injury risk.

Tempo also builds strength through time under tension – the amount of time your
muscles are working across all your reps and sets. Give it a try and feel the tempo
difference!

3111 Tempo Example

3 seconds smoothly down from the top of the lift
1 second pause at the bottom
1 second up
1 second hold at the top

See our website for more tempo examples and video breakdowns.

CORE LIFT 1 – LEGS

Back Squat @ 3111; rest 2:00–2:30 between sets

Set 1: 10 reps @ RPE 7 (this means you have 3 reps left in the tank on this set)
Set 2: 10 reps @ RPE 8 (this means you have 2 reps left in the tank on this set)
Set 3: 10 reps @ RPE 9 (this means you have 1 reps left in the tank on this set)
Set 4: Reduce weight 10% from Set 3 and perform as many reps as you can with a
controlled tempo but NO PAUSES (go until you are 1 rep shy of form failure)
*You are encouraged to perform a series of 1–2 Warm Up Sets with lighter weights in
order to find your working weight for Set 1

CORE LIFT 2 – HAMSTRINGS

Stiff Legged Deadlift @ 3111

Every 2mins x 3 Sets x 10–12 reps

*Perform all of your sets with an RPE of 6–7/10. This means each set has about 3–4
reps left in the tank at the end.

*The key to this exercise is to pull from the floor with the bar at a dead stop. You will
focus on keeping your legs fairly straight and keeping your knees slightly behind your
ankles throughout the lift.

ACCESSORY SUPERSET – CALVES & GLUTES & QUADS

3 sets
1. Suitcase Drop Lunge (stepping down from a 2–4" plate) x 6–8 reps/side @3111
rest 60 sec and proceed to 2
2. Dumbbell Seated Calf Raise or Seated Calf Raise Machine @ 3111 × 10–12 reps
rest 60 sec and back to 1
*Start with a lighter weight on your first set and add weight with each set. Your final
set of 3 should feel challenging and almost to failure.

FINISHER CORE & HIPS

2 Sets
1. Right Side Clamshell Side Plank Hip Thrust x 15–20 (SLOW controlled with a
Pause at the top of each rep) rest 15sec
2. Left Side Clamshell Side Plank Hip Thrust x 15–20 (SLOW controlled with a
Pause at the top of each rep) rest 15sec
3. Hanging Knee Tuck @ 3111 TEMPO x 8–10 reps rest 60–90sec and start the
next set
*The clamshell side plank is a potent glute exercise. Focus on driving the hips up and
forward on each rep, squeezing your gluteal muscles hard at the top for a brief
pause. Bring the legs as high as you can on the hanging leg raise and stay strict with
the tempo listed.

U P P E R P U S H

PREP – PRE-FATIGUE
2 sets
1. Glute Bridge DB Floor Press x 8–10reps @ 3111 rest 30–60 sec and proceed to 2
2. Cable Tricep Push Down x 8–10reps @ 3111 rest 30–60 sec and back to 1

*The goal with these two lifts is to drive blood to the Chest, shoulders, and Triceps
with lighter weights in preparation for your Core Lifts coming up. Focus on long ROM
and control. There is no need to go heavy on these, just enough weight to build the
mind-muscle connection.

CORE LIFT 1 – CHEST

Incline BB Bench Press @ 3111; rest 2:00–2:30 between sets

Set 1: 10 reps @ RPE 7 (this means you have 3 reps left in the tank on this set)
Set 2: 10 reps @ RPE 8 (this means you have 2 reps left in the tank on this set)
Set 3: 10 reps @ RPE 9 (this means you have 1 reps left in the tank on this set)
Set 4: Reduce weight 10% from Set 3 and perform as many reps as you can with a
controlled tempo but NO PAUSES (go until you are 1 rep shy of form failure)

*You are encouraged to perform a series of 1–2 Warm Up Sets with lighter weights in
order to find your working weight for Set 1

CORE LIFT 2 – CHEST, SHOULDERS, TRICEPS

Strict Bar Dip @ 3111 Tempo

Every 60 seconds x 8–10 Sets 3–5reps
*This is a total of 30–50 reps all performed with a slow controlled pause tempo. You
can perform these at BODYWEIGHT or with assistance from a band or dip machine.

ACCESSORY SUPERSET – TRICEPS and FRONT/SIDE DELTS

Every 3:30–4:00 Perform the following SuperSet for a total of 3 sets

1. Dumbbell or EZ Bar Skull Crusher @ 3111 × 8–10reps

-15sec rest-
2. Shoulder Raise Complex
5 Dumbbell Front Raise @ 2010
5 Dumbbell Lateral Raise @ 2010
5 Dumbbell Front Raise @ 2010
5 Dumbbell Lateral Raise @ 2010

*The tempo on the shoulder raise has no pauses. control down for 2 seconds and up
in 1 second. This is a total of 20 reps and will take about a minute to complete

Coach Tip – You will begin a new SUPERSET every 3:30–4:00. If the combination of
these two exercises with the rest break in between takes abut 2 minutes to 2:15, that
will leave you approximately 1:30–2:00 for rest between sets.

We want you to challenge yourself on the Skull Crusher today. Aim for sets in the
8–9/10 RPE Range meaning that on every set you only have 1–2 reps left in the tank
before you put the weights down and start your shoulder raise complex. Your
shoulders can handle a lot of intensity and do well with training to failure. So try to
keep your form solid and push your shoulder raises close to failure on each set.

FINISHER SHOULDERS, CHEST, & TRICEPS

2 Sets
1. Dumbbell Arnold Z Press @ 3111 × 8–10reps - rest 30sec before 2
2. MAX REPS Hands-on Bench Narrow Grip Push Ups with NO TEMPO (BURN OUT
COMPLETELY) rest 90sec and restart the next set

*Your shoulders and triceps are likely feeling very cooked at this point. Your Finisher
is only 2 sets for that reason. We want you to put forth a strong effort on 2 back to
back sets and then be done. You will take the Arnold Press and the Narrow Grip Push
Up to failure on both sets.

U P P E R P U L L

PREP – PRE-FATIGUE

2 sets
1. DB 45 Degree Back Extension or 45 Degree Back Extension Alternative @ 3111 ×
8–10 reps rest 30–60 sec and proceed to 2

2. Knee on Elbow DB External Rotations @ 3111 × 8–10/arm rest 30–60 sec and go
back to 1

*The goal with these two lifts is to drive blood to the low back and then shoulder
blade muscles with lighter weights in preparation for your Core Lifts coming up.
Focus on long ROM and control. There is no need to go heavy on these, just enough
weight to build the mind-muscle connection.

CORE LIFT 1 – LATS & BICEPS

Supinated Strict Pull-up or Supinated Grip Lat Pull Down @ 3111 TEMPO x 3 Sets

Set 1 – Max Reps to Failure at TEMPO (minimum 10 reps) rest 2–2:30

Set 2 – Max Reps to Failure at TEMPO (minimum 8 reps) rest 2–2:30
Set 3 – Max Reps to Failure at TEMPO (minimum 6 reps)

*The goal on each set of pull-ups or pull-downs is to go to failure and hit the
minimum reps listed on the respective sets. If you opt for the pull-up option then you
can use bodyweight or assistance from a band or machine. Choose the option that
allows you to reach the minimum rep threshold. If you choose the lat pull-down
option, your reps should not exceed 20 reps on a single set. If that is the case then
you need to go heavier on the next set.

CORE LIFT 2 – TOP TO BOTTOM BACK AND GLUTES

Every 2:30 × 3 Sets Rack Pull @ 21X1

*adjust the height so that you are pulling from just below the knees

1 Warm-Up Set – 10–15 reps light weight

Working Set 1 – 10–15 reps Moderate weight
Working Set 2 – 10–15 reps Slightly Heavier weight
Working Set 3 – 10–15 reps Heavier weight

*The Rack Pull is essentially the top half of the deadlift exercise. The back muscles are
placed under a challenging load during this movement. It is a great exercises to
challenge the entire back, especially on an upper body pulling day. The glutes and
hips will get some work as well.

*COACHING TIP – Use lifting straps so that your grip isn’t a limiting factor for this
exercises if you have them.

ACCESSORY SUPERSET

Single Arm Dumbbell Row

Every 90sec x 6 Sets (3 Sets per arm)
1st – Right Side Single Arm Dumbbell Row x 8–10 reps @ 3111
2nd – Left Side Single Arm Dumbbell Row x 8–10 reps @ 3111

*Perform a quick warm-up set on each arm to determine what dumbbell weight will
be a good weight to use on your working sets.

Movement Cue – Row with your elbow close to your sides and think about pulling
the dumbbell towards your hip. The goal is to get maximal lat recruitment and this
technique point helps.

*For all sets choose a weight that allows you to execute an RPE of 7–8/10 (you should
have 2–3 reps left in the tank at the end of each set)

*Begin a single arm set every 90 seconds. Start with your right arm and perform 8–10
reps at the listed tempo. Then you rest until the 90 second mark and begin the left
arm. After the left arm is complete wait until the 3min mark to start your next set with
the right arm. This cycle repeats until all 3 working sets are completed.
FINISHER REAR DELTS & BICEPS

Every 75sec x 6 Sets (2 Sets per exercise)

1st – Incline Bench Prone Rear Delt Fly or Cable Rear Delt Fly @ 2011 × 10–12reps
2nd – Right Single Arm Dumbbell Preacher Curl or Cable Preacher Curl @ 2011 × 10–12reps
3rd – Left Single Arm Dumbbell Preacher Curl or Cable Preacher Curl @ 2011 × 10–12reps

*TEMPO – The tempo on each of these exercises is 2 seconds down, no pause at the
bottom, 1 second up, and a pause at the top for 1 second. Each set should be close
to failure. Use 1 warm-up set to find the right DB or Cable weight for each exercise.

*Begin a new movement every 75 seconds. Start with prone rear delt flys and
perform 10–12 reps at the listed tempo. Then rest until the 75 second mark and begin
the right arm preacher curl. After the right arm is complete you will wait until the
2:30 mark to start your right arm. At the 3:45 minute mark you will begin the second
set of rear delt flys. This cycle repeats until both working sets are completed for
each exercise.

W H A T ’ S N E X T ?

If you enjoyed this routine, you can find more just like it in my Persist training
program. Persist comes with 5 training tracks for different goals and training styles.
Learn more about Persist, take the track quiz, and get matched with your perfect
workout program. Then you can try the entire program for 2 weeks, absolutely free.

Try Persist Free