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Push pull legs upper

by Aksh Khurana

Program Description

**Push Pull Legs Upper - 8-Week Program** Unlock your strength potential with this dynamic 8-week workout program, designed to sculpt and define your upper body while building a solid foundation in leg strength. With a commitment of 32 training days, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and recovery. Each session features targeted exercises like Dumbbell Floor Presses and Goblet Squats, crafted to challenge your limits and elevate your fitness game. Get ready to transform your physique and boost your performance!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 14, 2025 06:04
  • Last Edited
    Oct 14, 2025 06:28
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.2%
Triceps
13.7%
Upper Back
13.4%
Chest
11%
Lats
8.8%
Front Delts
6.3%
Quadriceps
6.3%
Glutes
5.7%
Hamstrings
4.4%
Forearms
2.8%
Middle Delts
2.4%
Rear Delts
2.4%
Adductors
2.2%
Abs
1.6%
Calves
1.6%
Lower Back
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Floor Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Sumo Squat
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Floor Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
5
Alternating Dumbbell Curl
3 Sets
12 Reps
-
6
Floor Press (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Goblet Squat
2 Sets
12 Reps
-
2
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
4
Sumo Squat
2 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Floor Press (Dumbbell)
4 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-