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르세라핌❤️

by Choi Tae-won

Program Description

Push-Pull-Legs

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2025 05:59
  • Last Edited
    Oct 02, 2025 06:29
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.8%
Lats
8.9%
Biceps
8.9%
Triceps
8.7%
Hamstrings
8.5%
Quadriceps
8.1%
Middle Delts
7.2%
Front Delts
7.2%
Chest
6.4%
Rear Delts
6.2%
Glutes
5.3%
Abs
5.1%
Calves
4.2%
Lower Back
2.5%
Forearms
1.3%
Adductors
1.3%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Lying Leg Raise
3
1+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Lying Leg Raise
3
1+ reps
-
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Single Arm Iso Row
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
8-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Single Arm Iso Row
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
8-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Fly (Machine)
2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Fly (Machine)
2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Lying Leg Raise
3 Sets
1+ Reps
-
Day 6
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Lying Leg Raise
3 Sets
1+ Reps
-