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Push Pull Legs

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Program Description

Building The Muscle And Losing Fat

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2024 07:00
  • Last Edited
    Jul 14, 2024 12:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Biceps
11.3%
Lats
10.1%
Front Delts
9%
Chest
9%
Upper Back
9%
Quadriceps
8.4%
Middle Delts
7.5%
Hamstrings
6.2%
Abs
4.7%
Rear Delts
3.6%
Glutes
3.4%
Calves
2.8%
Forearms
1.7%
Adductors
1.1%
Abductors
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Pushdown (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Pullover (Machine)
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Sit Up
3
-
7
Plank
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Sit Up
3
-
7
Plank
3
-
8
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Decline Bench Press (Dumbbell)
2
-
4
Pec Deck (Machine)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Sit Up
3
-
7
Plank
3
-
8
Lying Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Sit Up
3
-
7
Plank
3
-
8
Lying Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Decline Bench Press (Dumbbell)
2 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Seated Military Press (Smith Machine)
4 Sets
-
6
Lateral Raise (Dumbbell)
4 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Single Arm Overhead Tricep Extension
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Reverse Pec Deck
3 Sets
-
5
Pullover (Machine)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
8
Hammer Curl
3 Sets
-
Day 4
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Decline Bench Press (Dumbbell)
2 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Seated Military Press (Smith Machine)
4 Sets
-
6
Lateral Raise (Dumbbell)
4 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
Single Arm Overhead Tricep Extension
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Pullover (Machine)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
8
Hammer Curl
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Sit Up
3 Sets
-
7
Plank
3 Sets
-
8
Lying Leg Raise
3 Sets
-
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Sit Up
3 Sets
-
7
Plank
3 Sets
-
8
Lying Leg Raise
3 Sets
-