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Push Legs Pull

by Keanu M.
3 athletes joined

Program Description

Great program for intermediate-advanced lifters to build strength and hypertrophic goals. Days marked with (2) are optional and shouldn’t be performed unless adequately recovered with regards to the muscles being used.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 03, 2025 07:55
  • Last Edited
    Jun 18, 2025 11:07

Summary

Transform your physique with the Push Legs Pull program, an intense 8-week journey designed for dedicated lifters. Comprising six training days each week, this program strategically alternates between pushing, leg, and pulling movements to maximize strength and muscle growth. Expect a well-rounded routine featuring barbell, machine, and cable exercises that target all major muscle groups, ensuring balanced development. Get ready to challenge yourself and achieve your fitness goals with a structured plan that keeps you motivated and progressing every step of the way!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
3
8-15 reps
RPE 7
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 7
3
Chest Press (Machine)
2
10-20 reps
RPE 7
4
French Press
1
6-8 reps
RPE 7
5
Overhead Press (Barbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 7
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 7
3
Chest Press (Machine)
2
10-20 reps
RPE 7
4
French Press
1
6-8 reps
RPE 7
5
Overhead Press (Barbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 8
3
Chest Press (Machine)
2
10-20 reps
RPE 8
4
French Press
1
6-8 reps
RPE 8
5
Overhead Press (Barbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 8
3
Chest Press (Machine)
2
10-20 reps
RPE 8
4
French Press
1
6-8 reps
RPE 8
5
Overhead Press (Barbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
3
Chest Press (Machine)
2
10-20 reps
RPE 9
4
French Press
1
6-8 reps
RPE 9
5
Overhead Press (Barbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
3
Chest Press (Machine)
2
10-20 reps
RPE 9
4
French Press
1
6-8 reps
RPE 9
5
Overhead Press (Barbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 10
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
3
Chest Press (Machine)
2
10-20 reps
RPE 10
4
French Press
1
6-8 reps
RPE 10
5
Overhead Press (Barbell)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 6
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 6
3
Chest Press (Machine)
2
10-20 reps
RPE 6
4
French Press
1
6-8 reps
RPE 6
5
Overhead Press (Barbell)
3
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 7
2
Leg Press
3
10-20 reps
RPE 7
3
Squat (Smith Machine)
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 7
2
Leg Press
3
10-20 reps
RPE 7
3
Squat (Smith Machine)
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
10-20 reps
RPE 8
3
Squat (Smith Machine)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
10-20 reps
RPE 8
3
Squat (Smith Machine)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Squat (Smith Machine)
2
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Squat (Smith Machine)
2
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 10
2
Leg Press
3
10-20 reps
RPE 10
3
Squat (Smith Machine)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 6
2
Leg Press
3
10-20 reps
RPE 6
3
Squat (Smith Machine)
2
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 7
2
Cable Flexion Row
3
10-20 reps
RPE 7
3
Lat Pulldown
1
50 reps
RPE 7
4
Face Pull
4
15-20 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 7
2
Cable Flexion Row
3
10-20 reps
RPE 7
3
Lat Pulldown
1
50 reps
RPE 7
4
Face Pull
4
15-20 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Cable Flexion Row
3
10-20 reps
RPE 8
3
Lat Pulldown
1
50 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Cable Flexion Row
3
10-20 reps
RPE 8
3
Lat Pulldown
1
50 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 9
2
Cable Flexion Row
3
10-20 reps
RPE 9
3
Lat Pulldown
1
50 reps
RPE 9
4
Face Pull
4
15-20 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 9
2
Cable Flexion Row
3
10-20 reps
RPE 9
3
Lat Pulldown
1
50 reps
RPE 9
4
Face Pull
4
15-20 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 10
2
Cable Flexion Row
3
10-20 reps
RPE 10
3
Lat Pulldown
1
50 reps
RPE 10
4
Face Pull
4
15-20 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 6
2
Cable Flexion Row
3
10-20 reps
RPE 6
3
Lat Pulldown
1
50 reps
RPE 6
4
Face Pull
4
15-20 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 7
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 7
3
Chest Press (Machine)
2
10-20 reps
RPE 7
4
French Press
1
6-8 reps
RPE 7
5
Overhead Press (Barbell)
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 7
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 7
3
Chest Press (Machine)
2
10-20 reps
RPE 7
4
French Press
1
6-8 reps
RPE 7
5
Overhead Press (Barbell)
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 8
3
Chest Press (Machine)
2
10-20 reps
RPE 8
4
French Press
1
6-8 reps
RPE 8
5
Overhead Press (Barbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 8
3
Chest Press (Machine)
2
10-20 reps
RPE 8
4
French Press
1
6-8 reps
RPE 8
5
Overhead Press (Barbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
3
Chest Press (Machine)
2
10-20 reps
RPE 9
4
French Press
1
6-8 reps
RPE 9
5
Overhead Press (Barbell)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
3
Chest Press (Machine)
2
10-20 reps
RPE 9
4
French Press
1
6-8 reps
RPE 9
5
Overhead Press (Barbell)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 10
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
3
Chest Press (Machine)
2
10-20 reps
RPE 10
4
French Press
1
6-8 reps
RPE 10
5
Overhead Press (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
RPE 6
2
Skull Crusher (Barbell)
4
8-15 reps
RPE 6
3
Chest Press (Machine)
2
10-20 reps
RPE 6
4
French Press
1
6-8 reps
RPE 6
5
Overhead Press (Barbell)
3
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 7
2
Leg Press
3
10-20 reps
RPE 7
3
Squat (Smith Machine)
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 7
2
Leg Press
3
10-20 reps
RPE 7
3
Squat (Smith Machine)
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
10-20 reps
RPE 8
3
Squat (Smith Machine)
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
10-20 reps
RPE 8
3
Squat (Smith Machine)
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Squat (Smith Machine)
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Squat (Smith Machine)
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 10
2
Leg Press
3
10-20 reps
RPE 10
3
Squat (Smith Machine)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 6
2
Leg Press
3
10-20 reps
RPE 6
3
Squat (Smith Machine)
2
10-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 7
2
Cable Flexion Row
3
10-20 reps
RPE 7
3
Lat Pulldown
1
50 reps
RPE 7
4
Face Pull
4
15-20 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 7
2
Cable Flexion Row
3
10-20 reps
RPE 7
3
Lat Pulldown
1
50 reps
RPE 7
4
Face Pull
4
15-20 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Cable Flexion Row
3
10-20 reps
RPE 8
3
Lat Pulldown
1
50 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Cable Flexion Row
3
10-20 reps
RPE 8
3
Lat Pulldown
1
50 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 9
2
Cable Flexion Row
3
10-20 reps
RPE 9
3
Lat Pulldown
1
50 reps
RPE 9
4
Face Pull
4
15-20 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 9
2
Cable Flexion Row
3
10-20 reps
RPE 9
3
Lat Pulldown
1
50 reps
RPE 9
4
Face Pull
4
15-20 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 10
2
Cable Flexion Row
3
10-20 reps
RPE 10
3
Lat Pulldown
1
50 reps
RPE 10
4
Face Pull
4
15-20 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 6
2
Cable Flexion Row
3
10-20 reps
RPE 6
3
Lat Pulldown
1
50 reps
RPE 6
4
Face Pull
4
15-20 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@7
2
Cable Flexion Row
3 Sets
10-20 Reps
@7
3
Lat Pulldown
1 Set
50 Reps
@7
4
Face Pull
4 Sets
15-20 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7
5B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-15 Reps
@7
2
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@7
3
Chest Press (Machine)
2 Sets
10-20 Reps
@7
4
French Press
1 Set
6-8 Reps
@7
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-15 Reps
@7
2
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@7
3
Chest Press (Machine)
2 Sets
10-20 Reps
@7
4
French Press
1 Set
6-8 Reps
@7
5
Overhead Press (Barbell)
3 Sets
10-20 Reps
@7
Day 6
1
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@7
2
Cable Flexion Row
3 Sets
10-20 Reps
@7
3
Lat Pulldown
1 Set
50 Reps
@7
4
Face Pull
4 Sets
15-20 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7
5B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Leg Curl
3 Sets
10-20 Reps
@7
2
Leg Press
3 Sets
10-20 Reps
@7
3
Squat (Smith Machine)
2 Sets
10-20 Reps
@7
Day 5
1
Leg Curl
3 Sets
10-20 Reps
@7
2
Leg Press
3 Sets
10-20 Reps
@7
3
Squat (Smith Machine)
2 Sets
10-20 Reps
@7