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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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-