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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
    Jul 08, 2025 10:43

Summary

Unleash your strength with Anup's Push Pull Leg program, a dynamic 6-day workout designed to maximize muscle growth and enhance your overall fitness. Over the course of one week, you'll engage in targeted push, pull, and leg workouts that challenge your body and build endurance. Each session is structured to optimize intensity and volume, featuring a mix of barbell, dumbbell, and cable exercises. Whether you're aiming to sculpt your physique or boost your performance, this program will keep you motivated and on track to achieve your goals. Get ready to push your limits!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
High Row
3
10-12 reps
RPE 8.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Reverse Pec Deck
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
8
Bicep Curl (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 1 Weeks
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 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
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
High Row
3 Sets
10-12 Reps
@8.5
4
Straight Arm Pulldown
3 Sets
12-15 Reps
@9
5
Reverse Pec Deck
3 Sets
15-20 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
12-15 Reps
@9