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BoostcampPNG

Push, Pull, Legs - Summer 2025

by Mike CP
2 athletes joined

Program Description

3 day lifting split to allow for more cardio trainign throughout the week/ cross training and running!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 12:06
  • Last Edited
    Jun 17, 2025 03:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Barbell)
1
2
12 reps
8 reps
-
-
6A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Dip (Bodyweight)
3
10 reps
-
7B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
3
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
4
Dumbbell Row
1
2
10 reps
8 reps
-
-
5
Reverse Pec Deck
1
2
12 reps
10 reps
-
-
6A
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Hammer Curl (Dumbbell)
1
1
1
12 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
8 reps
-
-
2
Leg Press
1
2
10 reps
8 reps
-
-
3A
Leg Extension
1
3
12 reps
10 reps
-
-
3B
Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Back Extension (Weighted)
3
15 reps
-
7
Calf Raise (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
4
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6A
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7A
Dip (Bodyweight)
3 Sets
10 Reps
-
7B
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Dumbbell Row
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Reverse Pec Deck
1 Set
2 Sets
12 Reps
10 Reps
-
-
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
-
-
-
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
-
-
3A
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
-
-
3B
Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
-
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Back Extension (Weighted)
3 Sets
15 Reps
-
7
Calf Raise (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-