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Push pull legs x upper lower

by William

Program Description

Unleash your strength with the **Push Pull Legs x Upper Lower** program, a dynamic 4-week training regimen designed to maximize muscle growth and overall fitness. With 20 training sessions, you'll alternate between pushing and pulling movements, complemented by lower body workouts, ensuring balanced muscle development and recovery. Each session incorporates a variety of exercises targeting major muscle groups, utilizing both free weights and machines for optimal results. Get ready to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 21, 2026 12:34
  • Last Edited
    Mar 21, 2026 01:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Triceps
10.8%
Hamstrings
10.3%
Front Delts
9.5%
Biceps
9.2%
Chest
7.7%
Lats
7.7%
Glutes
7.2%
Upper Back
5.9%
Abs
5.2%
Middle Delts
3.6%
Calves
3.1%
Adductors
2.6%
Rear Delts
2.1%
Forearms
2.1%
Lower Back
1.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Techno Gym Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Techno Gym Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Techno Gym Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Techno Gym Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Techno Gym Lat Pulldown
3
-
4
Chest Supported Row (Machine)
3
-
5
Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Techno Gym Lat Pulldown
3
-
4
Chest Supported Row (Machine)
3
-
5
Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Lateral Lunge
2
-
7
Cable Crunch
2
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Techno Gym Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Single Arm Rear Delt Fly (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Calf Raise (Leg Press)
3 Sets
-
6
Lateral Lunge
2 Sets
-
7
Cable Crunch
2 Sets
-
Day 5
1
Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Calf Raise (Leg Press)
3 Sets
-
6
Lateral Lunge
2 Sets
-
7
Cable Crunch
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Techno Gym Lat Pulldown
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-