Program Description
Lose weight while building muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedDec 14, 2024 07:40
- Last EditedJun 18, 2025 12:30
Summary
Unleash your strength with the Push Pull Legs program, a focused 3-week plan designed to maximize muscle growth and enhance your overall fitness. Training five days a week, you'll engage in targeted push, pull, and leg workouts that incorporate a variety of exercises, including machine and free weight movements. Each session is crafted to challenge your muscles and improve your performance, ensuring you build a balanced physique. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Single Arm Iso Row3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Underhand Lat Pulldown3 Sets
8-12 Reps
-
5
Y Raise (Dumbbell)3 Sets
8-12 Reps
-
6
Face Pull4 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
8
Bicep Curl (Machine)2 Sets
8-12 Reps
-
9
Hammer Curl3 Sets
10-15 Reps
-
10
Back Extension1 Set
1 Set
8-12 Reps
8-10 Reps
-
-
Day 1
1
Incline Chest Press (Machine)4 Sets
8-12 Reps
-
2
Chest Fly (Machine)3 Sets
8-12 Reps
-
3
Chest Press (Machine)4 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover2 Sets
8-12 Reps
-
5
Lateral Raise (Machine)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)2 Sets
8-12 Reps
-
7
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)4 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
10
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
-
Day 4
1
High Row3 Sets
8-12 Reps
-
2
Seated Row (Cable)3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4
Y Raise (Dumbbell)3 Sets
8-12 Reps
-
5
Face Pull4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Bicep Curl (Machine)2 Sets
8-12 Reps
-
8
Hammer Curl3 Sets
8-12 Reps
-
9
Back Extension1 Set
1 Set
8-12 Reps
8-10 Reps
-
-
Day 5
1
Incline Chest Press (Machine)4 Sets
8-12 Reps
-
2
Chest Fly (Machine)3 Sets
8-12 Reps
-
3
Chest Press (Machine)4 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover2 Sets
8-12 Reps
-
5
Lateral Raise (Machine)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)2 Sets
8-12 Reps
-
7
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)4 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
10
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
-
Day 3
1
Leg Extension2 Sets
1 Set
10-14 Reps
8-12 Reps
-
-
2
Leg Curl2 Sets
1 Set
10-14 Reps
8-12 Reps
-
-
3
Leg Press4 Sets
8-12 Reps
-
4
Hip Adductor (Machine)2 Sets
10-12 Reps
-
5
Seated Calf Raise3 Sets
10-15 Reps
-
6
Standing Calf Raise3 Sets
10-15 Reps
-
7
Decline Crunch1 Set
1 Set
24 Reps
16 Reps
-
-