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Push Pull Legs 6 days

by Amanda L.

Program Description

This intermediate level workout split is optimized for the most muscle group in 45 minute workouts that target each muscle to its limit.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Apr 20, 2025 04:34
  • Last Edited
    Jun 18, 2025 12:41

Summary

Unleash your strength with this intensive 6-day Push Pull Legs program, designed for those ready to elevate their training. Over the course of one week, you'll focus on building muscle and enhancing endurance through targeted push, pull, and leg workouts, utilizing just dumbbells. Each session is crafted to maximize your gains, featuring exercises like the Incline Bench Press and Overhand Row, ensuring you hit all major muscle groups effectively. Get ready to transform your physique and push your limits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Push Up
2
RPE 10
6
Wrist Curls
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhand Row
3
12 reps
RPE 8.5
2
Underhand Row
3
12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Zottman Curl
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Nordic Curl
2
10 reps
RPE 8.5
2
Goblet Squat
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
6
V-Up
3
15 reps
RPE 8.5
7
Lying Leg Raise
3
15 reps
RPE 8.5
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
9
Abs Crunch (Weighted)
3
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8.5
6
Front Raise
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
3
12 reps
RPE 8.5
2
Pullover (Dumbbell)
3
12 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8.5
4
Seated Dumbbell Curl
3
15 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Spider Curl
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Hollow Hold
2
45 mins
RPE 8.5
6
Decline Crunch (Weighted)
3
12 reps
RPE 8.5
7
Lying Leg Raise
3
15 reps
RPE 8.5
8
Plank
3
16 mins
RPE 8.5
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Push Up
2 Sets
@10
6
Wrist Curls
3 Sets
15 Reps
@6.5
Day 2
1
Overhand Row
3 Sets
12 Reps
@8.5
2
Underhand Row
3 Sets
12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@8.5
6
Zottman Curl
3 Sets
12 Reps
@8.5
Day 3
1
Reverse Nordic Curl
2 Sets
10 Reps
@8.5
2
Goblet Squat
3 Sets
12 Reps
@8.5
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@8.5
4
Hip Thrust (Bodyweight)
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
6
V-Up
3 Sets
15 Reps
@8.5
7
Lying Leg Raise
3 Sets
15 Reps
@8.5
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8.5
9
Abs Crunch (Weighted)
3 Sets
20 Reps
@8.5
Day 4
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8.5
6
Front Raise
3 Sets
12 Reps
@8.5
Day 5
1
Lying Reverse Fly
3 Sets
12 Reps
@8.5
2
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
3
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@8.5
4
Seated Dumbbell Curl
3 Sets
15 Reps
@8.5
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Spider Curl
3 Sets
12 Reps
@8.5
Day 6
1
Jump Squat
3 Sets
10 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8.5
4
Standing Calf Raise
3 Sets
15 Reps
@8.5
5
Hollow Hold
2 Sets
45 mins
@8.5
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@8.5
7
Lying Leg Raise
3 Sets
15 Reps
@8.5
8
Plank
3 Sets
16 mins
@8.5