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Vanity Pump - Push Pull Legs

by George S
3 athletes joined

Program Description

Hit every important muscle in as little time as possible.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 15, 2025 11:26
  • Last Edited
    Jun 19, 2025 12:31

Summary

Unlock your potential with the Vanity Pump - Push Pull Legs program! Over four weeks, this dynamic training plan focuses on three sessions per week, targeting all major muscle groups through a balanced push-pull-legs split. Each workout is designed to maximize strength and hypertrophy, featuring exercises like weighted dips and chin-ups to challenge your limits. With a full gym setup, you'll have the tools to sculpt your physique and achieve that coveted pump. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Lats
13.9%
Triceps
12.7%
Chest
11.4%
Upper Back
11.4%
Front Delts
8.4%
Hamstrings
7.8%
Middle Delts
6%
Biceps
6%
Glutes
4.2%
Rear Delts
3.6%
Quadriceps
3.6%
Lower Back
3.6%
Abs
3.6%
Calves
3%
Forearms
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9
2
Pendlay Row
3
6-10 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9
2
Pendlay Row
3
6-10 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9
2
Pendlay Row
3
6-10 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9
2
Pendlay Row
3
6-10 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
6
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
6
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
6
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
6
Seated Dip (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
5
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@9
6
Seated Dip (Machine)
3 Sets
12-15 Reps
@8
Day 1
1
Dip (Weighted)
3 Sets
6-10 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Walking Lunge (Barbell)
3 Sets
15-20 Reps
@8
6
Lying Leg Curl
3 Sets
12-15 Reps
@8
7
Standing Calf Raise
3 Sets
12-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2
Pendlay Row
3 Sets
6-10 Reps
@9
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@8