Program Description
**Pull - Push off Pull - Push - Leg** is an 8-week training program designed to build strength and muscle through a structured split routine. With a commitment of 5 days per week, this program combines pull, push, and leg workouts to ensure balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a variety of exercises tailored for beginners to intermediates, utilizing full gym equipment. Get ready to elevate your fitness game and achieve your strength goals with this comprehensive and effective training plan!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 02, 2025 07:05
- Last EditedNov 13, 2025 11:46
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.1%
Upper Back
12.9%
Triceps
12.6%
Chest
10.1%
Lats
9.7%
Front Delts
8.9%
Middle Delts
7.2%
Rear Delts
5.6%
Quadriceps
4.1%
Hamstrings
4.1%
Glutes
3.2%
Adductors
3.1%
Forearms
2%
Abs
1.1%
Lower Back
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
V-Bar Lat Pulldown
2
10+ reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Curl
4
10-15 reps
-
4
Leg Extension
4
8-12 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
10-15 reps
-
5
Hip Adductor (Machine)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
2
10 reps
-
3
Leg Curl
2
15 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Reverse Pec Deck
4
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5+ reps
-
2
Chest Supported Row (Dumbbell)
2
12 reps
-
3
Lat Pulldown
2
10+ reps
-
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
12+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Dip (Weighted)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8+ reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Dip (Weighted)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12+ reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Pec Deck (Machine)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Overhead Press (Barbell)3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
5
Dip (Weighted)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
Day 1
1
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
2
V-Bar Lat Pulldown3 Sets
6-10 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Reverse Pec Deck4 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)4 Sets
6-10 Reps
-
6
Hammer Curl (Dumbbell)4 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Weighted)3 Sets
AMRAP
-
2
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
3
Lat Pulldown3 Sets
6-10 Reps
-
4
Reverse Pec Deck4 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
3
Leg Extension4 Sets
8-12 Reps
-
4
Leg Curl4 Sets
10-15 Reps
-
5
Hip Adductor (Machine)4 Sets
12-20 Reps
-