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Push-Pull-Legs

by Michael S.

Program Description

**Push-Pull-Legs Workout Program** Embark on an 8-week journey designed to maximize strength and muscle gains with our Push-Pull-Legs program. This comprehensive routine splits your training into focused push, pull, and leg days, ensuring balanced development across all major muscle groups. With 24 sessions scheduled over the course of two months, each workout lasts approximately 60 minutes, making it easy to fit into your busy lifestyle. Suitable for all fitness levels, this program combines powerlifting and powerbuilding principles to help you achieve your strength goals efficiently and effectively. Grab your gear and get ready to transform your physique!

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 01:43
  • Last Edited
    Aug 18, 2025 04:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
87%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Chest Fly (Dumbbell)
3
10 reps
75%
5
Tricep Pushdown (Cable)
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
89%
2
Overhead Press (Barbell)
4
4 reps
82%
3
Lateral Raise (Dumbbell)
3
11 reps
75%
4
Chest Fly (Dumbbell)
3
11 reps
75%
5
Tricep Pushdown (Cable)
3
16 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
91%
2
Overhead Press (Barbell)
4
4 reps
84%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Chest Fly (Dumbbell)
3
12 reps
75%
5
Tricep Pushdown (Cable)
3
17 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
43%
2
Overhead Press (Barbell)
4
4 reps
40%
3
Lateral Raise (Dumbbell)
3
10 reps
37%
4
Chest Fly (Dumbbell)
3
10 reps
37%
5
Tricep Pushdown (Cable)
3
15 reps
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
89%
2
Overhead Press (Barbell)
4
4 reps
82%
3
Lateral Raise (Dumbbell)
3
11 reps
75%
4
Chest Fly (Dumbbell)
3
11 reps
75%
5
Tricep Pushdown (Cable)
3
16 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
91%
2
Overhead Press (Barbell)
4
4 reps
84%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Chest Fly (Dumbbell)
3
12 reps
75%
5
Tricep Pushdown (Cable)
3
17 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
93%
2
Overhead Press (Barbell)
4
4 reps
86%
3
Lateral Raise (Dumbbell)
3
13 reps
75%
4
Chest Fly (Dumbbell)
3
13 reps
75%
5
Tricep Pushdown (Cable)
3
18 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
43%
2
Overhead Press (Barbell)
4
4 reps
40%
3
Lateral Raise (Dumbbell)
3
10 reps
37%
4
Chest Fly (Dumbbell)
3
10 reps
30%
5
Tricep Pushdown (Cable)
3
15 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87%
2
Leg Press (45 Degrees)
4
8 reps
80%
3
Glute Kickback
3
10 reps
75%
4
Leg Extension
3
15 reps
60%
5
Leg Curl
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
89%
2
Leg Press (45 Degrees)
4
8 reps
83%
3
Glute Kickback
2
1
10 reps
10 reps
78%
75%
4
Leg Extension
3
16 reps
60%
5
Leg Curl
3
16 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87%
2
Leg Press (45 Degrees)
4
8 reps
80%
3
Glute Kickback
3
10 reps
75%
4
Leg Extension
3
15 reps
60%
5
Leg Curl
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
43%
2
Leg Press (45 Degrees)
4
8 reps
40%
3
Glute Kickback
3
10 reps
37%
4
Leg Extension
3
15 reps
30%
5
Leg Curl
3
15 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
89%
2
Leg Press (45 Degrees)
4
8 reps
83%
3
Glute Kickback
3
10 reps
78%
4
Leg Extension
3
16 reps
60%
5
Leg Curl
3
16 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
91%
2
Leg Press (45 Degrees)
4
8 reps
86%
3
Glute Kickback
3
10 reps
80%
4
Leg Extension
3
17 reps
60%
5
Leg Curl
3
17 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
94%
2
Leg Press (45 Degrees)
4
8 reps
89%
3
Glute Kickback
3
10 reps
83%
4
Leg Extension
3
18 reps
60%
5
Leg Curl
3
18 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
43%
2
Leg Press (45 Degrees)
4
8 reps
40%
3
Glute Kickback
3
10 reps
35%
4
Leg Extension
3
15 reps
30%
5
Leg Curl
3
15 reps
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
87%
2
Barbell Row
4
8 reps
80%
3
Lat Pulldown
3
10 reps
75%
4
Drag Curl
3
15 reps
60%
5
Face Pull
3
15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
89%
2
Barbell Row
4
8 reps
82%
3
Lat Pulldown
3
10 reps
78%
4
Drag Curl
3
16 reps
60%
5
Face Pull
3
16 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
87%
2
Barbell Row
4
8 reps
80%
3
Lat Pulldown
3
10 reps
75%
4
Drag Curl
3
15 reps
60%
5
Face Pull
3
15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
35%
43%
2
Barbell Row
4
8 reps
40%
3
Lat Pulldown
3
10 reps
35%
4
Drag Curl
3
15 reps
30%
5
Face Pull
3
15 reps
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
89%
2
Barbell Row
4
8 reps
82%
3
Lat Pulldown
3
10 reps
77%
4
Drag Curl
3
16 reps
60%
5
Face Pull
3
16 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
90%
2
Barbell Row
4
8 reps
85%
3
Lat Pulldown
3
10 reps
80%
4
Drag Curl
3
17 reps
60%
5
Face Pull
3
17 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
35%
58%
71%
91%
2
Barbell Row
4
8 reps
87%
3
Lat Pulldown
3
10 reps
82%
4
Drag Curl
3
18 reps
60%
5
Face Pull
3
18 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
35%
43%
2
Barbell Row
4
8 reps
40%
3
Lat Pulldown
3
10 reps
35%
4
Drag Curl
3
15 reps
30%
5
Face Pull
1
2
15 reps
15 reps
38%
30%
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
87%
2
Leg Press (45 Degrees)
4 Sets
8 Reps
80%
3
Glute Kickback
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
15 Reps
60%
5
Leg Curl
3 Sets
15 Reps
60%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
35%
58%
71%
87%
2
Barbell Row
4 Sets
8 Reps
80%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Drag Curl
3 Sets
15 Reps
60%
5
Face Pull
3 Sets
15 Reps
60%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
87%
2
Overhead Press (Barbell)
4 Sets
4 Reps
80%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
75%
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
60%