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boulderking push-pull-legs 6 days a week

by Anders S.
1 athletes joined

Program Description

Add weight to a top set each week. one top set every training in one main exercise. After top set it's BB work and maybe some GPP or sports specific stuff. Feel free to use other more obvious primary exercises if you. For exampel want to do some more powerlifting specific. Purpose of this program is to keep me strong and maintain muscle mass. Each training can be done in 45 min to 60 min. Purpose is also to support my fitness level for bouldering. The program is very much tailored to myself and my injury history. (Lower back problems)

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 11, 2025 08:17
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unleash your strength with the BoulderKing Push-Pull-Legs program, designed for dedicated lifters aiming to maximize gains over 5 weeks. This 6-day-a-week regimen combines targeted push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, including barbell presses, chin-ups, and dynamic leg movements, tailored to push your limits and elevate your performance. Get ready to build muscle, enhance strength, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Biceps
10.7%
Quadriceps
10.7%
Lats
9.8%
Upper Back
9.5%
Chest
9.3%
Front Delts
7.3%
Glutes
7.1%
Hamstrings
5.6%
Forearms
5.3%
Middle Delts
4.5%
Abs
3.1%
Lower Back
1.6%
Calves
1.6%
Olympic
1.3%
Adductors
0.6%
Rear Delts
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 5
RPE 4
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
3
Pullover (Dumbbell)
3
5-8 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 5
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
3
Pullover (Dumbbell)
3
5-8 reps
RPE 7
4
French Press
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 5
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
3
Pullover (Dumbbell)
3
5-8 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 6
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
3
Pullover (Dumbbell)
3
5-8 reps
RPE 8
4
French Press
2
10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
4-12 reps
4-6 reps
RPE 9
RPE 6
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
3
Pullover (Dumbbell)
3
5-8 reps
RPE 8
4
French Press
2
10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
2 reps
3 reps
RPE 7
RPE 6
2
Lean Away Pull-ups
3
3-6 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
RPE 7
3B
Side Plank
1
AMRAP
RPE 7
4
Spider Curl
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
2 reps
3 reps
RPE 8
RPE 6
2
Lean Away Pull-ups
3
3-6 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
RPE 7
3B
Power Clean
3
5 reps
75%
4
Incline Curl (Dumbbell)
2
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
2 reps
3 reps
RPE 9
RPE 6
2
Lean Away Pull-ups
3
3-6 reps
RPE 9
3
Farmer's Walk (Weighted)
3
RPE 7
4
Side Plank
1
AMRAP
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
6
Spider Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
2 reps
3 reps
RPE 9
RPE 6
2
Lean Away Pull-ups
3
3-6 reps
RPE 9
3
Hang Power Clean
3
8 reps
60%
4
Farmer's Walk (Weighted)
3
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
6
Spider Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
2 reps
3 reps
RPE 10
RPE 6
2
Lean Away Pull-ups
3
3-6 reps
RPE 9
3
Power Clean
3
5 reps
RPE 7
4
Dead Hang
3
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
6
Spider Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
6 reps
RPE 5
2
Squat (Barbell)
3
15-20 reps
RPE 5
3
Kettlebell Swing
3
10-15 reps
RPE 5
4A
Sled Push
1
10 mins
RPE 5
4B
Backwards Sled Drag
1
10 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
6 reps
RPE 6
2
Weighted Jump Squats
4
3 reps
30%
3
Leg Press
3
8-12 reps
RPE 7
4
Kettlebell Swing
3
10-15 reps
RPE 5
5A
Sled Push
1
10 mins
RPE 5
5B
Backwards Sled Drag
1
10 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
6 reps
RPE 7
2
Weighted Jump Squats
4
3 reps
30%
3
Leg Press
3
8-12 reps
RPE 7
4
Kettlebell Swing
3
10-15 reps
RPE 5
5A
Sled Push
1
10 mins
RPE 5
5B
Backwards Sled Drag
1
10 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
6 reps
RPE 8
2
Weighted Jump Squats
4
3 reps
20%
3
Leg Press
3
8-12 reps
RPE 7
4
Kettlebell Swing
3
10-15 reps
RPE 5
5A
Sled Push
1
10 mins
RPE 5
5B
Backwards Sled Drag
1
10 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
6 reps
RPE 10
2
Weighted Jump Squats
4
3 reps
20%
3
Kettlebell Swing
1
RPE 9
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6A
Sled Push
1
10 mins
RPE 5
6B
Backwards Sled Drag
1
10 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4
8 reps
5 reps
RPE 5
RPE 3
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 5
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 5
4
Tricep Pushdown (Cable)
3
8 reps
RPE 5
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
5 reps
RPE 6
RPE 4
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 5
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 5
4
Tricep Pushdown (Cable)
3
8 reps
RPE 5
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 5
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 5
4
Tricep Pushdown (Cable)
3
8 reps
RPE 5
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 5
4
Tricep Pushdown (Cable)
3
8 reps
RPE 5
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
5 reps
RPE 5
2
Pull-Up (Bodyweight)
3
RPE 5
3A
TRX Row
3
8 reps
RPE 7
3B
Hanging Leg Raise
1
10 mins
RPE 5
4A
Hammer Curl (Dumbbell)
3
8 reps
RPE 5
4B
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
RPE 5
3A
TRX Row
3
3-5 reps
RPE 5
3B
Hanging Leg Raise
1
10 mins
RPE 5
4
Chest Supported Row (Machine)
3
8 reps
RPE 6
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 5
5B
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
RPE 5
3A
TRX Row
3
3-5 reps
RPE 5
3B
Hanging Toes To Bar
3
RPE 8
4A
Hammer Curl (Dumbbell)
3
8 reps
RPE 5
4B
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 5
3
Hanging Leg Raise
3
RPE 9
4
Wide Grip Lat Pulldown
3
5-12 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 5
3
Hanging Leg Raise
3
RPE 9
4A
Hammer Curl (Dumbbell)
3
8 reps
RPE 5
4B
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
RPE 5
RPE 4
2
Step-Up (Weighted)
3
5 reps
RPE 5
3
Weighted Single Leg Squat
3
10 reps
RPE 5
4
Leg Press
2
8 reps
RPE 6
5
Calf Raise (Leg Press)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
3 reps
RPE 6
RPE 5
2
Step-Up (Weighted)
3
5 reps
RPE 6
3
Weighted Single Leg Squat
3
10 reps
RPE 6
4
Leg Press
2
8 reps
RPE 6
5
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 7
RPE 6
2
Step-Up (Weighted)
3
5 reps
RPE 6
3
Weighted Single Leg Squat
3
10 reps
RPE 5
4
Leg Press
2
8 reps
RPE 6
5
Calf Raise (Machine)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 6
2
Step-Up (Weighted)
3
5 reps
RPE 7
3
Weighted Single Leg Squat
3
10 reps
RPE 5
4
Calf Raise (Machine)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
1 reps
RPE 9
RPE 7
2
Step-Up (Weighted)
3
5 reps
RPE 8
3
Weighted Single Leg Squat
3
10 reps
RPE 5
4
Standing Calf Raise
2
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@5
@4
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@7
3
Pullover (Dumbbell)
3 Sets
5-8 Reps
@8
4
French Press
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8-9
Day 2
1
Chin-Up (Weighted)
1 Set
2 Sets
2 Reps
3 Reps
@7
@6
2
Lean Away Pull-ups
3 Sets
3-6 Reps
@9
3A
Farmer's Walk (Weighted)
3 Sets
@7
3B
Side Plank
1 Set
AMRAP
@7
4
Spider Curl
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
Day 3
1
Lunge (Dumbbell)
3 Sets
6 Reps
@5
2
Squat (Barbell)
3 Sets
15-20 Reps
@5
3
Kettlebell Swing
3 Sets
10-15 Reps
@5
4A
Sled Push
1 Set
10 mins
@5
4B
Backwards Sled Drag
1 Set
10 mins
@5
Day 4
1
Dip (Weighted)
1 Set
4 Sets
8 Reps
5 Reps
@5
@3
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@5
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@5
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@5
5
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@5
Day 5
1
Dumbbell Row
3 Sets
5 Reps
@5
2
Pull-Up (Bodyweight)
3 Sets
@5
3A
TRX Row
3 Sets
8 Reps
@7
3B
Hanging Leg Raise
1 Set
10 mins
@5
4A
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@5
4B
Reverse Bicep Curl (Dumbbell)
3 Sets
8 Reps
@5
Day 6
1
Deadlift (Barbell)
1 Set
5 Sets
2 Reps
3 Reps
@5
@4
2
Step-Up (Weighted)
3 Sets
5 Reps
@5
3
Weighted Single Leg Squat
3 Sets
10 Reps
@5
4
Leg Press
2 Sets
8 Reps
@6
5
Calf Raise (Leg Press)
2 Sets
15 Reps
@8