logo
BoostcampPNG

Alex's push, pull, legs

by alex M.

Program Description

Novice to advanced science bases lifting routine.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2024 04:33
  • Last Edited
    Jun 18, 2025 08:39

Summary

Unlock your strength with Alex's Push, Pull, Legs program—a comprehensive 6-week training plan designed for those ready to elevate their fitness game. Committing just 4 days a week, you'll engage in a balanced mix of pushing, pulling, and leg exercises, targeting all major muscle groups for optimal growth and strength. Each session is packed with effective movements, including dumbbell shoulder presses, barbell squats, and cable crunches, ensuring you build muscle while enhancing your overall performance. Get ready to transform your physique and push past your limits!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@8
5
Chest Press (Machine)
4 Sets
8-12 Reps
@8
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@8
7
Cable Crunch
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
4
Leg Curl
4 Sets
8-12 Reps
@8
5
Leg Extension
4 Sets
8-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-12 Reps
@8
Day 2
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
3
Wrist Curls
4 Sets
8-12 Reps
@8
4
Single Arm High Row (Cable)
4 Sets
8-12 Reps
@8
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
@8
6
Reverse Wrist Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Push Up
4 Sets
AMRAP
@8
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
5
Hack Squat
4 Sets
8-12 Reps
@8
6
Face Away Cable Curl
4 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
8-12 Reps
@8