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Push - Pull - X - Legs - X - Repeat

by Michael Sims

Program Description

Unleash Your Next Level of Growth This intermediate program is engineered for one thing: maximum muscle hypertrophy. Built on a 5-day Push-Pull-Legs cycle — Push • Pull • Rest • Legs • Rest • Repeat — this isn’t your average “weekly split.” The rotating 5-day structure keeps your body guessing and growth consistent. The golden rule? Every set goes beyond failure — except for the big three (squat, bench, deadlift), which are pushed to technical failure only. No ego, just execution. If you’re ready to break plateaus and pack on serious size, this is the program. Train hard. Recover harder. Grow nonstop.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 10:45
  • Last Edited
    Jul 15, 2025 01:54
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Chest Expander
1
30+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Chest Expander
1
30+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 10
3
Skull Crusher (Dumbbell)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
5
Chest Expander
1
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
1
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Chest Expander
1
30+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 10
3
Pullover (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Gironda Pull up
2
6-12 reps
RPE 10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 10
3
Pullover (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Gironda Pull up
2
6-12 reps
RPE 10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 10
3
Pullover (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Burpee
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Shrug (Barbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Gironda Pull up
2
6-12 reps
RPE 10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Wrist Curls
1
8-12 reps
RPE 10
6
Burpee
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
10-15 reps
RPE 10
4
Hamstring Curl
1
10-15 reps
RPE 10
5
Standing Calf Raise
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-15 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
15+ reps
RPE 10
4
Hamstring Curl
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
10-15 reps
RPE 10
4
Hamstring Curl
1
10-15 reps
RPE 10
5
Standing Calf Raise
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-15 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
15+ reps
RPE 10
4
Hamstring Curl
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
10-15 reps
RPE 10
4
Hamstring Curl
1
10-15 reps
RPE 10
5
Standing Calf Raise
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
8-12 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-15 reps
RPE 10
2
Good Morning
2
8-12 reps
RPE 10
3
Leg Extension (Banded)
1
15+ reps
RPE 10
4
Hamstring Curl
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@10
3
Skull Crusher (Barbell)
1 Set
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@10
5
Chest Expander
1 Set
20+ Reps
@10
6
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@10
7
Burpee
1 Set
20 mins
@7
Day 2
1
Chin-Up (Bodyweight)
2 Sets
8-15 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4
Shrug (Barbell)
1 Set
8-12 Reps
@10
5
Wrist Curls
1 Set
8-12 Reps
@10
6
Burpee
1 Set
20 mins
@8
Day 3
1
Front Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension (Banded)
1 Set
8-12 Reps
@10
4
Hamstring Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10