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Push, Pull, Legs Split

by Tyler A.

Program Description

Novice to Intermediate friendly program for people that don’t have hours to spend in the gym. Goal is to hit three days in a row and then take a rest day or two depending on fatigue level.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 11, 2025 03:57
  • Last Edited
    Mar 13, 2025 05:59
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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
Push Up
1
25-30 reps
-
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
2
1
10-12 reps
10-15 reps
RPE 9.5
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-10 reps
-
2
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
1 Set
25-30 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@7.5-8.5
@9-10
3
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-15 Reps
@9.5
@10
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8.5
@9.5
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8.5
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
7
Tricep Kickback
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7.5
@8.5
Day 2
1
Pull-Up (Bodyweight)
1 Set
5-10 Reps
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
5
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
6
Power Shrug
4 Sets
20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
8
Preach Curl machine
3 Sets
15-20 Reps
-
9
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7
@8.5
2
Squat (Barbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@8.5
@9.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@9.5
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
7
Calf Raise (Machine)
3 Sets
15-20 Reps
@9.5