Simple Push Pull Legs

by Michael J.

1 athletes joined

Program Description

Weekend Push Pull Legs

Program Overview

Level
Intermediate, Beginner
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 13, 2025 12:09
Last Edited
May 01, 2025 11:05

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13%

Lats

10.7%

Triceps

10.7%

Quadriceps

10.7%

Glutes

10.7%

Hamstrings

8.9%

Front Delts

7.1%

Biceps

5.9%

Chest

5.9%

Middle Delts

5.9%

Lower Back

4.1%

Rear Delts

3%

Abs

1.8%

Adductors

1.2%

Forearms

0.6%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pull-Up (Assisted)

3

6-9 reps

-

2

Lat Pulldown (Close Grip)

3

6-9 reps

-

3

Barbell Row

3

6-9 reps

-

4

Chest Supported Row (Machine)

3

6-9 reps

-

5

Preacher Curl (EZ Bar)

3

6-9 reps

-

6

Face Pull

3

9-12 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

5-8 reps

-

2

Chest Press (Machine)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

5-8 reps

-

4

Lateral Raise (Dumbbell)

3

6-9 reps

-

5

JM Press (Smith Machine)

3

6-9 reps

-

6

Tricep Pushdown (Cable)

3

9-12 reps

-

Day 3

1

Trap Bar Deadlift

3

6-9 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

6-9 reps

-

3

Back Extension (Weighted)

3

6-9 reps

-

4

Squat (Barbell)

3

6-9 reps

-

5

Lying Leg Curl

3

6-9 reps

-

6

Step-Up (Weighted)

3

6-9 reps

-

Day 1

1

Pull-Up (Assisted)

3 Sets

6-9 Reps

-

2

Lat Pulldown (Close Grip)

3 Sets

6-9 Reps

-

3

Barbell Row

3 Sets

6-9 Reps

-

4

Chest Supported Row (Machine)

3 Sets

6-9 Reps

-

5

Preacher Curl (EZ Bar)

3 Sets

6-9 Reps

-

6

Face Pull

3 Sets

9-12 Reps

-

Day 2

1

Incline Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Chest Press (Machine)

3 Sets

5-8 Reps

-

3

Shoulder Press (Machine)

3 Sets

5-8 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

6-9 Reps

-

5

JM Press (Smith Machine)

3 Sets

6-9 Reps

-

6

Tricep Pushdown (Cable)

3 Sets

9-12 Reps

-

Day 3

1

Trap Bar Deadlift

3 Sets

6-9 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

6-9 Reps

-

3

Back Extension (Weighted)

3 Sets

6-9 Reps

-

4

Squat (Barbell)

3 Sets

6-9 Reps

-

5

Lying Leg Curl

3 Sets

6-9 Reps

-

6

Step-Up (Weighted)

3 Sets

6-9 Reps

-