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Legs, Pull, Push - 3 Day A Week - Powerbuilding

by Fearless DoGooder
1 athletes joined

Program Description

**Push, Legs, Pull** is a dynamic 1-week program designed to maximize your strength and muscle gains through a balanced approach. With three training days per week, you'll focus on pushing movements, leg workouts, and pulling exercises, ensuring comprehensive development across all major muscle groups. Each session is structured with a mix of barbell, dumbbell, and machine exercises, allowing you to target your chest, legs, and back effectively. Get ready to challenge yourself and elevate your fitness game with this efficient and effective training plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2025 01:52
  • Last Edited
    Nov 19, 2025 02:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
10.5%
Glutes
9.8%
Quadriceps
9.6%
Hamstrings
7.6%
Lats
7.4%
Abs
6.5%
Front Delts
5.4%
Middle Delts
5.2%
Chest
4.6%
Biceps
4.4%
Calves
4.4%
Rear Delts
3.5%
Adductors
3.5%
Forearms
2.6%
Abductors
2.2%
Lower Back
1.3%
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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
Squat (Low Bar)
1
1
6-8 reps
8-10 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
3
Booty Builder V-Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Extension
1
1
10-12 reps
12-15 reps
-
-
5
Calf Raise (Leg Press)
1
1
10-12 reps
12-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-10 reps
10-12 reps
-
-
7
Hip Adductor (Machine)
2
15-20 reps
-
8
Hip Abductor (Machine)
2
15-20 reps
-
9
Ab Wheel
1
15-20 reps
-
10
Plank
1
1 mins
-
11
Decline Crunch (Weighted)
1
10-12 reps
-
12
Abs Crunch (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Sumo Deadlift (Barbell)
1
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
10-12 reps
-
4
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
-
-
5
Chin-Up (Weighted)
2
10-12 reps
-
6
Pendlay Row
1
1
8-10 reps
6-8 reps
-
-
7
Bent Over Row (Barbell)
1
8-10 reps
-
8
Seated Row (Cable)
1
8-10 reps
-
9
Seated Hamstring Curl
1
12-15 reps
-
10
Lying Leg Curl
1
12-15 reps
-
11
Glute-Ham Raise (Weighted)
1
8-10 reps
-
12
Bicep Curl (Barbell)
1
8-10 reps
-
13
Preacher Curl (Barbell)
1
10-12 reps
-
14
Wrist Curls (Dumbbell)
1
12-15 reps
-
15
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Paused)
1
8-10 reps
-
2
Decline Bench Press (Barbell)
1
6-8 reps
-
3
Seated Overhead Press (Barbell)
1
1
8-10 reps
6-8 reps
-
-
4
Bench Press (Dumbbell)
1
6-8 reps
-
5
Dip (Weighted)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
7A
Tricep Pushdown (Cable)
1
1
10-12 reps
8-10 reps
-
-
7B
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-10 reps
-
-
8
Face Pull
1
12-15 reps
-
9
Nautilus Bent-over Deltoid Raise
2
12-15 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Incline Bench Press (Paused)
1 Set
8-10 Reps
-
2
Decline Bench Press (Barbell)
1 Set
6-8 Reps
-
3
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
4
Bench Press (Dumbbell)
1 Set
6-8 Reps
-
5
Dip (Weighted)
2 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
7A
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
-
-
7B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
-
-
8
Face Pull
1 Set
12-15 Reps
-
9
Nautilus Bent-over Deltoid Raise
2 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
6-8 Reps
-
2
Sumo Deadlift (Barbell)
1 Set
8-10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
10-12 Reps
-
4
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Chin-Up (Weighted)
2 Sets
10-12 Reps
-
6
Pendlay Row
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
7
Bent Over Row (Barbell)
1 Set
8-10 Reps
-
8
Seated Row (Cable)
1 Set
8-10 Reps
-
9
Seated Hamstring Curl
1 Set
12-15 Reps
-
10
Lying Leg Curl
1 Set
12-15 Reps
-
11
Glute-Ham Raise (Weighted)
1 Set
8-10 Reps
-
12
Bicep Curl (Barbell)
1 Set
8-10 Reps
-
13
Preacher Curl (Barbell)
1 Set
10-12 Reps
-
14
Wrist Curls (Dumbbell)
1 Set
12-15 Reps
-
15
Reverse Wrist Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 1
1
Squat (Low Bar)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
-
3
Booty Builder V-Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
6
Calf Raise (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
7
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
8
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
9
Ab Wheel
1 Set
15-20 Reps
-
10
Plank
1 Set
1 mins
-
11
Decline Crunch (Weighted)
1 Set
10-12 Reps
-
12
Abs Crunch (Machine)
1 Set
10-12 Reps
-