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BoostcampPNG
Push pull legs
by anand nandu
2 athletes joined
Program Description
Bodybuilding
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jul 08, 2024 10:49
Last Edited
Jul 09, 2024 02:27
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
High Row
3 Sets
4
Shrug (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
7
Preacher Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lunge (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Seated Calf Raise
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Good Morning
3 Sets
7
Hamstring Curl
3 Sets
8
Leg Press
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Overhead Press (Barbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
7
Skull Crusher (Barbell)
3 Sets
Day 5
1
Barbell Row
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Concentration Curl
3 Sets
8
Face Pull
3 Sets