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

3 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
Sep 27, 2025 03:07

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!

Muscle Engagement

Front

Back

MuscleSet

Middle Delts

14%

Front Delts

13%

Triceps

10.2%

Upper Back

8.8%

Chest

8.7%

Quadriceps

8.5%

Hamstrings

8.1%

Lats

7.8%

Biceps

5.9%

Glutes

4.5%

Calves

2.8%

Abs

2.6%

Rear Delts

1.7%

Lower Back

1.1%

Forearms

1.1%

Abductors

0.8%

Adductors

0.4%

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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

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Seated Overhead Press (Dumbbell)

8 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Shoulder Press (Machine)

10 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Shoulder Press (Machine)

10 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Shoulder Press (Machine)

10 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Shoulder Press (Machine)

10 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

10 reps

RPE 9

RPE 10

Chest Fly (Machine)

15 reps

RPE 10

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Lateral Raise (Machine)

AMRAP

RPE 10

Shoulder Press (Machine)

10 reps

RPE 9

RPE 10

Skull Crusher (Barbell)

10 reps

RPE 9

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Seated Row (Cable)

12 reps

RPE 9

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 2

Pull-Up (Bodyweight)

RPE 8

RPE 9

RPE 10

Chest Supported Row (Machine)

12 reps

RPE 9

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Standing Pullover (Cable)

15 reps

RPE 10

Upright Row (Barbell)

AMRAP

RPE 10

Spider Curl

10 reps

RPE 10

Hammer Curl

AMRAP

RPE 10

Lying Dumbbell Curl

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 3

Leg Extension

12 reps

RPE 8

RPE 9

RPE 10

Leg Press

8 reps

RPE 8

RPE 9

RPE 10

Lunge (Dumbbell)

12 reps

RPE 8

Lying Leg Curl

12 reps

RPE 8

RPE 9

RPE 10

Stiff Leg Deadlift

8 reps

RPE 7

RPE 7.5

Straight Leg Calf Raise

AMRAP

RPE 9

RPE 10

Dragon Fly

AMRAP

Lateral Raise (Machine)

AMRAP

RPE 10

Day 1

Incline Bench Press (Smith Machine)

1 Set

8 Reps

@10

Bench Press (Dumbbell)

1 Set

10 Reps

@10

Chest Fly (Machine)

1 Set

15 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10

Lateral Raise (Machine)

3 Sets

AMRAP

@10

Seated Overhead Press (Dumbbell)

1 Set

8 Reps

@10

Skull Crusher (Barbell)

1 Set

10 Reps

@10

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

@10

Day 2

Pull-Up (Bodyweight)

1 Set

@10

Chest Supported Row (Machine)

1 Set

2 Sets

12 Reps

@10

Single Arm Row (Dumbbell)

2 Sets

@10

Standing Pullover (Cable)

2 Sets

15 Reps

@10

Upright Row (Barbell)

3 Sets

AMRAP

@10

Spider Curl

3 Sets

10 Reps

@10

Hammer Curl

2 Sets

AMRAP

@10

Lying Dumbbell Curl

2 Sets

AMRAP

@10

Day 3

Leg Extension

1 Set

12 Reps

@10

Leg Press

1 Set

2 Sets

8 Reps

@10

Lunge (Dumbbell)

2 Sets

12 Reps

Lying Leg Curl

1 Set

12 Reps

@10

Stiff Leg Deadlift

1 Set

8 Reps

@7.5

Straight Leg Calf Raise

1 Set

2 Sets

AMRAP

@10

Dragon Fly

2 Sets

AMRAP

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

9 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.