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Push Pull Legs

by ConT
2 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
    Oct 21, 2024 10:40
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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
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