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Push-Pull-Legs

by Michael S.
2 athletes joined
5.0
(1 rating)

Program Description

**PR Focused Push-Pull-Legs Program** This program is for intermediate lifters trying to break out of progress plateaus and hit new PR’s. This comprehensive workout schedules progressive overload with two recovery weeks to help you smash your strength goals.

Program Overview

  • Level
    Intermediate, 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 31, 2025 07:06

Summary

Transform your strength training routine with this dynamic 8-week Push-Pull-Legs program, designed for optimal muscle growth and recovery. Committing just three days a week, you'll tackle leg days that incorporate foundational lifts like barbell squats and leg presses, alongside targeted isolation exercises to sculpt and define. This program is perfect for those looking to build strength and endurance, with a focus on progressive overload to keep you challenged. Get ready to unlock your potential and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Hamstrings
10.5%
Glutes
10.4%
Upper Back
9.6%
Triceps
9.2%
Front Delts
9%
Chest
8.7%
Middle Delts
7.6%
Lats
6.8%
Biceps
4.6%
Rear Delts
3.3%
Abs
2.3%
Adductors
2.2%
Abductors
0.9%
Lower Back
0.7%
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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
75%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Overhead Press (Barbell)
4
8 reps
74%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
8 reps
78%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
38%
2
Overhead Press (Barbell)
4
8 reps
35%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Overhead Press (Barbell)
4
8 reps
74%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
8 reps
78%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Overhead Press (Barbell)
4
8 reps
82%
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
38%
2
Overhead Press (Barbell)
4
8 reps
35%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Press (45 Degrees)
4
8 reps
77%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press (45 Degrees)
4
8 reps
80%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
38%
2
Leg Press (45 Degrees)
4
8 reps
38%
3
Glute Kickback
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Press (45 Degrees)
4
8 reps
77%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Leg Press (45 Degrees)
4
8 reps
82%
3
Glute Kickback
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
38%
2
Leg Press (45 Degrees)
4
8 reps
38%
3
Glute Kickback
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
87%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
89%
2
Barbell Row
4
8 reps
72%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
92%
2
Barbell Row
4
8 reps
75%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
44%
2
Barbell Row
4
8 reps
35%
3
Lat Pulldown
3
10 reps
RPE 6
4
Drag Curl
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
89%
2
Barbell Row
4
8 reps
72%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
92%
2
Barbell Row
4
8 reps
75%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
93%
2
Barbell Row
4
8 reps
77%
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Drag Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
44%
2
Barbell Row
4
8 reps
35%
3
Lat Pulldown
3
10 reps
RPE 6
4
Drag Curl
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Leg Press (45 Degrees)
4 Sets
8 Reps
75%
3
Glute Kickback
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
87%
2
Barbell Row
4 Sets
8 Reps
70%
3
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Drag Curl
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@10