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Push/pull/leg

by Viswajith V.
1 athletes joined

Program Description

Testing

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 14, 2025 03:56
  • Last Edited
    Jun 18, 2025 10:38

Summary

Unleash your strength with this dynamic 6-day Push/Pull/Legs program designed for those ready to elevate their training. Over the course of one week, you'll engage in targeted workouts that focus on major muscle groups, ensuring balanced development and optimal recovery. Each session includes a mix of compound and isolation exercises, utilizing equipment commonly found in a garage gym. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, this program provides the structure and intensity needed to achieve your goals. Get ready to push your limits and see 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Tricep Extension (Cable)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Shrug (Band)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Seated Cable Crunch
3
-
8
Leg Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Tricep Extension (Cable)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Shrug (Band)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Seated Cable Crunch
3
-
8
Leg Raise (Captain's Chair)
3
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Front Raise
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
-
8
Single Arm Overhead Tricep Extension
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Shrug (Band)
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Face Pull
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Bicep Curl (Barbell)
3 Sets
-
8
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Hip Adductor (Machine)
3 Sets
-
7
Seated Cable Crunch
3 Sets
-
8
Leg Raise (Captain's Chair)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Front Raise
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
-
8
Single Arm Overhead Tricep Extension
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Shrug (Band)
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Face Pull
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Bicep Curl (Barbell)
3 Sets
-
8
Bicep Curl (Dumbbell)
3 Sets
-
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Hip Adductor (Machine)
3 Sets
-
7
Seated Cable Crunch
3 Sets
-
8
Leg Raise (Captain's Chair)
3 Sets
-