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BoostcampPNG
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.
down_app
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