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Push Pull Legs

by ConT
9 athletes joined

Program Description

Aesthetic

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 18, 2024 01:03
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unleash your strength with the Push Pull Legs program, a dynamic 6-week training plan designed for serious lifters. Comprising three focused sessions each week, you’ll alternate between pushing, pulling, and leg workouts to maximize muscle growth and enhance overall fitness. Each day features a variety of exercises targeting major muscle groups, ensuring balanced development and preventing plateaus. Equip yourself with the full gym setup and get ready to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Glute Kickback
2
15 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Leg Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
-
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
75%
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
75%
3
Dip (Assisted)
2 Sets
15 Reps
-
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-10 Reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
60%
70%
75%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-12 Reps
8-10 Reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
5
Glute Kickback
2 Sets
15 Reps
-
6
Lying Leg Curl
2 Sets
15 Reps
-
7
Leg Extension
2 Sets
15 Reps
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
75%
80%
2
T-Bar Row
3 Sets
8-12 Reps
70%
3
Single Arm Row (Cable)
2 Sets
10-15 Reps
-
4
Rear Delt Fly (Cable)
1 Set
2 Sets
8-15 Reps
8-12 Reps
-
-
5
Face Pull
2 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
10 Reps
-