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Vanity Pump - Push Pull Legs

by George S

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 15, 2025 12:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
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
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
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
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
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
Walking Lunge (Barbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
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
Lat Pulldown
3
8-12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
6
Face Away Cable Curl
3
10-15 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
Lat Pulldown
3
8-12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
6
Face Away Cable Curl
3
10-15 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
Lat Pulldown
3
8-12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
6
Face Away Cable Curl
3
10-15 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
Lat Pulldown
3
8-12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 8
6
Face Away Cable Curl
3
10-15 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
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 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
Walking Lunge (Barbell)
3 Sets
15-20 Reps
@8
5
Lying Leg Curl
3 Sets
12-15 Reps
@8
6
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
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@8
6
Face Away Cable Curl
3 Sets
10-15 Reps
@8
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