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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!
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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
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