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Push pull legs yurr

by Vince L.
3 athletes joined

Program Description

Helping started and for myself

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 01:45
  • Last Edited
    Jun 18, 2025 08:27

Summary

Unleash your strength with the "Push Pull Legs Yurr" program, a dynamic 12-week training plan designed for serious lifters. With three focused workouts each week, you'll hit every major muscle group through a balanced push-pull-legs split. Expect to build muscle and increase strength with a variety of exercises, including barbell rows and lat pulldowns, all while utilizing a full gym setup. Get ready to elevate your fitness game and achieve your goals with this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Chest
11.5%
Quadriceps
11.1%
Front Delts
10.5%
Hamstrings
9.8%
Middle Delts
6.9%
Biceps
6.9%
Glutes
6.4%
Forearms
5.2%
Calves
4.1%
Upper Back
3.9%
Lats
2.8%
Abs
2.3%
Lower Back
2%
Adductors
1.6%
Abductors
0.8%
Rear Delts
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
1
12 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
3 Sets
10 Reps
-
2
Lat Pulldown
1 Set
-
3A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
3B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
-
3C
Concentration Curl
2 Sets
10 Reps
-
3D
Hammer Curl
2 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
4B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
-
4C
Concentration Curl
2 Sets
10 Reps
-
4D
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
5B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
-
5C
Concentration Curl
2 Sets
10 Reps
-
5D
Wrist Curls
2 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
MEOW MEOW
4 Sets
20 Reps
-
7
Arnold Press
3 Sets
8 Reps
-
8
Push Up
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
5 Sets
10 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
10 Reps
-