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Simple Push Pull Legs

by Jake P.
5.0
(1 rating)

Program Description

Bigger Stronger faster

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2024 01:42
  • Last Edited
    Jun 18, 2025 08:35

Summary

Unlock your strength potential with the Simple Push Pull Legs program, designed for a comprehensive 6-week transformation. Committing to 5 days a week, you'll engage in a balanced routine targeting all major muscle groups through effective push, pull, and leg workouts. Each session is crafted to enhance your strength and muscle definition using a variety of equipment, ensuring you stay motivated and challenged. Get ready to build a solid foundation and achieve your fitness goals with this straightforward yet powerful 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Military Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Back Extension
3 Sets
10 Reps
-
Day 4
1
Chin-Up (Bodyweight)
3 Sets
-
2
Barbell Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-