logo
BoostcampPNG

Push Pull Leg (Experimental)

by Cawey L.
3 athletes joined

Program Description

I still experimenting

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 06, 2024 07:15
  • Last Edited
    Jun 18, 2025 10:25

Summary

Experience a transformative 5-week journey with the Push Pull Leg (Experimental) program, designed for those ready to elevate their strength training. This 5-day-a-week regimen focuses on targeted muscle groups, ensuring balanced development and optimal recovery. Each session is packed with effective exercises like Lat Pulldowns and Overhead Presses, utilizing a full gym setup to maximize your gains. Get ready to push your limits and redefine your fitness goals with this structured and dynamic approach!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Biceps
10.9%
Lats
10.7%
Triceps
10.6%
Chest
8.3%
Glutes
8%
Hamstrings
7.8%
Front Delts
6.8%
Quadriceps
6.6%
Middle Delts
4.1%
Rear Delts
3.5%
Abductors
2.9%
Lower Back
2.5%
Abs
1.9%
Forearms
1.3%
Adductors
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Lat Pulldown
3 Sets
1 Set
15 Reps
20 Reps
@8
@10
2
Seated Row (Cable)
3 Sets
1 Set
15 Reps
20 Reps
@8
@10
3
Meadow Row
3 Sets
20 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
6
Single Arm Iso Row
3 Sets
3 Sets
10 Reps
15 Reps
@7
@8.5
7
Bicep Curl (Dumbbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@10
8
Bicep Curl (Cable)
4 Sets
15 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@7
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
15 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
6
Rear Delt Fly (Cable)
3 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@8
@8.5
@10
3
Leg Curl
3 Sets
1 Set
15 Reps
20 Reps
@9
@10
4
Leg Extension
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
5
Hip Abductor (Machine)
6 Sets
1 Set
15 Reps
20 Reps
@8
@8
6
Hip Thrust (Barbell)
4 Sets
10 Reps
@9
7
Hamstring Curl
3 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
8
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
9
Leg Press
3 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
Day 4
1
Lat Pulldown
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@10
2
Seated Row (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
5
Barbell Row
3 Sets
10 Reps
@8.5
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@8.5
3
Dip (Weighted)
4 Sets
15 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
5
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
6
Push Up
3 Sets
10 Reps
@7
7
Cable Crossover
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
9
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8