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PUSH PULL LEGS - HIGH VOLUME - 2 ON \ 1 OFF

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1 athletes joined
4.0
(1 rating)

Program Description

Getting huge and having fun at the gym, with a challenging but fast paced workout. I designed this program for myself and I'm currently running it. It's public in case anyone wants to try it. I'm not a PT/influencer, just a regular gym enthusiast. In case you decide to run the program let me know your thoughts and suggestions for improvements. Designed to be run on a 2 ON - 1 OFF schedule. It's a 9 days, uneven cycle. High volume. Run this workout if you are an intermediate lifter with 3-4 years of experience and you plateaued.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 10:46
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unleash your strength with the PUSH PULL LEGS - HIGH VOLUME program, designed for those ready to elevate their training over 6 weeks. This 3-day split focuses on high-volume workouts that maximize muscle engagement and growth, with a strategic 2-on, 1-off structure to optimize recovery. Each session targets major muscle groups with a variety of exercises, ensuring you build strength and endurance effectively. Perfect for gym-goers looking to push their limits and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Seated Overhead Press (Dumbbell)
1
1
8 reps
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Shoulder Press (Machine)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Shoulder Press (Machine)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Shoulder Press (Machine)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Shoulder Press (Machine)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
15 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Lateral Raise (Machine)
3
AMRAP
RPE 10
6
Shoulder Press (Machine)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
12 reps
RPE 9
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
2
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
3
AMRAP
RPE 10
6
Spider Curl
3
10 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Lying Dumbbell Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
2
Leg Press
1
1
2
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
12 reps
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift
1
1
8 reps
RPE 7
RPE 7.5
6
Straight Leg Calf Raise
1
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Dragon Fly
2
AMRAP
-
8
Lateral Raise (Machine)
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
@8
@9
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
@9
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
15 Reps
@10
@10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Lateral Raise (Machine)
3 Sets
AMRAP
@10
6
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
@9
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
@9
@9
@10
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
12 Reps
@9
@10
3
Single Arm Row (Dumbbell)
2 Sets
@10
4
Standing Pullover (Cable)
2 Sets
15 Reps
@10
5
Upright Row (Barbell)
3 Sets
AMRAP
@10
6
Spider Curl
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
AMRAP
@10
8
Lying Dumbbell Curl
2 Sets
AMRAP
@10
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
@8
@9
@10
2
Leg Press
1 Set
1 Set
2 Sets
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
12 Reps
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
@8
@9
@10
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
@7
@7.5
6
Straight Leg Calf Raise
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
7
Dragon Fly
2 Sets
AMRAP
-
8
Lateral Raise (Machine)
3 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Boostcamp UserAge 38, Man
6 months ago
3 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
More volume works, but pushing every set really hard works even better.