Anup's push pull leg💪

by Anup S.

1 athletes joined

Program Description

Best push pull leg split for muscle gain 💪

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jun 21, 2025 02:57
Last Edited
Jun 23, 2025 02:12

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

6-8 reps

RPE 8

2

Neutral Grip Dumbbell Bench Press

3

10-12 reps

RPE 8.5

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 8

4

One Arm Lateral Raise (Cable)

3

20 reps

RPE 9

5

Overhead Tricep Extension (Cable)

3

12-15 reps

RPE 8.5

6

Tricep Rope Push Down (Cable)

3

12-15 reps

RPE 9

Day 2

1

Lat Pulldown (Neutral Grip)

4

10-12 reps

RPE 8

2

T-Bar Row

3

8-10 reps

RPE 8

3

Standing Pullover (Cable)

3

12-15 reps

RPE 9

4

Reverse Pec Deck

3

15-20 reps

RPE 9

5

Bicep Curl (EZ Bar)

3

10-12 reps

RPE 8.5

6

Incline Curl (Dumbbell)

3

12-15 reps

RPE 9

Day 3

1

Squat (Barbell)

3

6-8 reps

RPE 7.5

2

Hack Squat

3

8-10 reps

RPE 8

3

Leg Press (45 Degrees)

3

10-12 reps

RPE 8.5

4

Leg Extension

3

15-20 reps

RPE 9

5

Standing Calf Raise

3

12-15 reps

RPE 8.5

6

Seated Calf Raise

3

15-20 reps

RPE 9

Day 4

1

Incline Bench Press (Barbell)

4

6-8 reps

RPE 8

2

Chest Press (Machine)

3

10-12 reps

RPE 9

3

Shoulder Press (Machine)

3

8-10 reps

RPE 8

4

Lateral Raise (Machine)

3

15-20 reps

RPE 9

5

Skull Crusher (Barbell)

3

10-12 reps

RPE 8.5

6

V-Handle Tricep Pushdown (Cable)

3

12-15 reps

RPE 9

Day 5

1

Deadlift (Barbell)

3

3-5 reps

RPE 6.5

2

Chest Supported Row (Machine)

3

10-12 reps

RPE 8

3

Seated Row (Cable)

3

12-15 reps

RPE 9

4

Rear Delt Fly (Cable)

3

15-20 reps

RPE 9

5

Hammer Curl (Cable)

3

12-15 reps

RPE 8.5

6

Preacher Curl (EZ Bar)

3

12-15 reps

RPE 9

Day 6

1

Romanian Deadlift (Dumbbell)

4

8-10 reps

RPE 8

2

Belt Squat

3

10-12 reps

RPE 8.5

3

Lying Leg Curl

3

10-12 reps

RPE 8.5

4

Leg Press (45 Degrees)

3

10-12 reps

RPE 8.5

5

Seated Calf Raise

3

15-20 reps

RPE 9

Day 1

1

Bench Press (Barbell)

4 Sets

6-8 Reps

@8

2

Neutral Grip Dumbbell Bench Press

3 Sets

10-12 Reps

@8.5

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

@8

4

One Arm Lateral Raise (Cable)

3 Sets

20 Reps

@9

5

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

@8.5

6

Tricep Rope Push Down (Cable)

3 Sets

12-15 Reps

@9

Day 2

1

Lat Pulldown (Neutral Grip)

4 Sets

10-12 Reps

@8

2

T-Bar Row

3 Sets

8-10 Reps

@8

3

Standing Pullover (Cable)

3 Sets

12-15 Reps

@9

4

Reverse Pec Deck

3 Sets

15-20 Reps

@9

5

Bicep Curl (EZ Bar)

3 Sets

10-12 Reps

@8.5

6

Incline Curl (Dumbbell)

3 Sets

12-15 Reps

@9

Day 3

1

Squat (Barbell)

3 Sets

6-8 Reps

@7.5

2

Hack Squat

3 Sets

8-10 Reps

@8

3

Leg Press (45 Degrees)

3 Sets

10-12 Reps

@8.5

4

Leg Extension

3 Sets

15-20 Reps

@9

5

Standing Calf Raise

3 Sets

12-15 Reps

@8.5

6

Seated Calf Raise

3 Sets

15-20 Reps

@9

Day 4

1

Incline Bench Press (Barbell)

4 Sets

6-8 Reps

@8

2

Chest Press (Machine)

3 Sets

10-12 Reps

@9

3

Shoulder Press (Machine)

3 Sets

8-10 Reps

@8

4

Lateral Raise (Machine)

3 Sets

15-20 Reps

@9

5

Skull Crusher (Barbell)

3 Sets

10-12 Reps

@8.5

6

V-Handle Tricep Pushdown (Cable)

3 Sets

12-15 Reps

@9

Day 5

1

Deadlift (Barbell)

3 Sets

3-5 Reps

@6.5

2

Chest Supported Row (Machine)

3 Sets

10-12 Reps

@8

3

Seated Row (Cable)

3 Sets

12-15 Reps

@9

4

Rear Delt Fly (Cable)

3 Sets

15-20 Reps

@9

5

Hammer Curl (Cable)

3 Sets

12-15 Reps

@8.5

6

Preacher Curl (EZ Bar)

3 Sets

12-15 Reps

@9

Day 6

1

Romanian Deadlift (Dumbbell)

4 Sets

8-10 Reps

@8

2

Belt Squat

3 Sets

10-12 Reps

@8.5

3

Lying Leg Curl

3 Sets

10-12 Reps

@8.5

4

Leg Press (45 Degrees)

3 Sets

10-12 Reps

@8.5

5

Seated Calf Raise

3 Sets

15-20 Reps

@9