Push pull legs basic

by Rachael S.

1 athletes joined

Program Description

**Push Pull Legs Basic** is a comprehensive 10-week program designed to maximize your strength and muscle gains through a structured push-pull-legs split. With 30 training sessions spread across the weeks, you'll engage in a variety of exercises targeting major muscle groups, including overhead presses, squats, deadlifts, and more. Each workout is carefully crafted to balance intensity and recovery, ensuring you build strength effectively while minimizing the risk of injury. Whether you're a beginner or looking to refine your routine, this program will elevate your fitness journey with clear guidance and progressive overload. Get ready to push your limits and see results!

Program Overview

Level
Beginner
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Aug 15, 2025 08:24
Last Edited
Oct 12, 2025 07:12

Muscle Engagement

Front

Back

MuscleSet

Abs

13.9%

Front Delts

9.9%

Quadriceps

8.7%

Triceps

7.8%

Middle Delts

7.1%

Glutes

6.8%

Biceps

6.4%

Lats

6.4%

Upper Back

5.7%

Adductors

4.5%

Chest

3.5%

Abductors

3.5%

Calves

3.5%

Stretching

3.5%

Hamstrings

2.8%

Cardio

2.4%

Lower Back

1.4%

Forearms

1.4%

Rear Delts

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 1

Overhead Press (Dumbbell)

8 reps

Bench Press (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

5 reps

Front Raise

5 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 2

Lat Pulldown

5 reps

Bent Over Row (Dumbbell)

8 reps

Hammer Curl (Dumbbell)

8 reps

Cycling

20 mins

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 3

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Hip Abductor (Machine)

8 reps

Hip Adductor (Machine)

8 reps

Leg Extension

8 reps

Seated Calf Raise

10 reps

Russian Twist (Dumbbell)

20 reps

V-Up

10 reps

Dead Bug

10 reps

Bird Dog

10 reps

Day 2

Lat Pulldown

3 Sets

5 Reps

Bent Over Row (Dumbbell)

3 Sets

8 Reps

Hammer Curl (Dumbbell)

3 Sets

8 Reps

Cycling

1 Set

20 mins

Day 1

Overhead Press (Dumbbell)

3 Sets

8 Reps

Bench Press (Dumbbell)

3 Sets

8 Reps

Skull Crusher (Dumbbell)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

5 Reps

Front Raise

3 Sets

5 Reps

Cycling

1 Set

20 mins

Day 3

Squat (Barbell)

2 Sets

5 Reps

Deadlift (Barbell)

3 Sets

5 Reps

Hip Abductor (Machine)

3 Sets

8 Reps

Hip Adductor (Machine)

3 Sets

8 Reps

Leg Extension

3 Sets

8 Reps

Seated Calf Raise

3 Sets

10 Reps

Russian Twist (Dumbbell)

3 Sets

20 Reps

V-Up

3 Sets

10 Reps

Dead Bug

3 Sets

10 Reps

Bird Dog

3 Sets

10 Reps