logo
BoostcampPNG

PULP (Pull, Legs, Push)

by Dude L.
1 athletes joined

Program Description

Unleash your strength with the PULP (Pull, Legs, Push) program, a comprehensive 6-week journey designed for intermediate lifters. This 18-session plan focuses on bodybuilding by combining compound movements with targeted isolation exercises to maximize muscle growth and strength. Each workout is structured to last around 60 minutes, ensuring you stay efficient while pushing your limits. Get ready to sculpt your physique and build functional strength with a balanced approach to training!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 06:43
  • Last Edited
    Jan 14, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Lats
12.6%
Front Delts
11.5%
Chest
8.4%
Triceps
8.4%
Biceps
7.9%
Hamstrings
7.3%
Middle Delts
6.3%
Glutes
4.2%
Quadriceps
4.2%
Abs
3.7%
Calves
3.1%
Rear Delts
3.1%
Lower Back
1.6%
Forearms
1.6%
Adductors
0.5%
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
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2
Pendlay Row
3
8-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Bicep Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
20 reps
80%
3
Seated Hamstring Curl
3
12-15 reps
-
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Chest Press (Machine)
2
12-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
20 Reps
80%
3
Seated Hamstring Curl
3 Sets
12-15 Reps
-
4
Standing Calf Raise
3 Sets
8-15 Reps
@9-10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
12-15 Reps
-
Day 1
1A
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
1B
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Pendlay Row
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
12-15 Reps
-
4A
Face Pull
3 Sets
12-15 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-