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Pull-Push-Legs (2 sets)

by Miha Zvizej

Program Description

Embark on a transformative 12-week journey with the Pull-Push-Legs (2 sets) program, designed for dedicated lifters aiming to build strength and muscle. This comprehensive plan features 36 training days, focusing on a balanced routine that targets all major muscle groups through compound and isolation exercises. Each workout is structured to maximize efficiency, featuring exercises like Bench Press, Squats, and Pull-Ups, ensuring you develop power and definition. Get ready to push your limits and achieve your fitness goals with this dynamic and effective training regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 09, 2026 06:32
  • Last Edited
    Apr 09, 2026 07:23
Muscle Engagement
Front
Back
MuscleSet
Chest
10.8%
Front Delts
10.8%
Triceps
9.8%
Lats
7.8%
Upper Back
7.8%
Quadriceps
7.8%
Glutes
7.8%
Hamstrings
7.8%
Biceps
6.9%
Rear Delts
4.9%
Abs
3.9%
Calves
3.9%
Middle Delts
3.9%
Lower Back
2.9%
Forearms
2%
Adductors
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Pec Fly (Dumbbell)
2
8-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4
Alternating Dumbbell Curl
2
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
5-7 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Standing Calf Raise
2
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5-7 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Standing Calf Raise
2 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
5-7 Reps
-
2
Pec Fly (Dumbbell)
2 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
2 Sets
10-12 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
10-12 Reps
-