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Push Pull Legs ( Skinny to Mascular )

by Karan Choudhary
8 athletes joined

Program Description

Build muscle mass and look wider

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Oct 04, 2025 04:54
  • Last Edited
    Nov 12, 2025 03:17

Summary

Transform your physique with the Push Pull Legs program designed specifically for those looking to transition from skinny to muscular. Over the course of one week, you'll engage in six days of targeted workouts that balance pushing and pulling movements, maximizing muscle growth and strength. Each session includes compound and isolation exercises using a full gym setup, ensuring a comprehensive approach to building a well-defined, muscular frame. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Lats
10%
Triceps
9.9%
Hamstrings
9.4%
Biceps
9.1%
Quadriceps
8.5%
Chest
8.1%
Front Delts
7.6%
Glutes
6.2%
Middle Delts
5%
Calves
5%
Rear Delts
3%
Abs
1.9%
Lower Back
1.6%
Adductors
1.4%
Forearms
1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Shoulder Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
15%
5
Tricep Rope Push Down (Cable)
3
10 reps
14%
6
Single Arm Pushdown
2
12 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 10
2
Chest Supported Row (Machine)
4
8 reps
RPE 10
3
Face Pull
3
12 reps
15%
4
Bicep Curl (EZ Bar)
3
8 reps
12%
5
Bicep Curl (Cable)
2
12 reps
15%
6
Lat Pulldown
3
8 reps
12%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
10 reps
15%
3
Lying Leg Curl
3
10 reps
12%
4
Walking Lunge (Dumbbell)
3
10 reps
12%
5
Seated Calf Raise
2
12 reps
15%
6
Standing Calf Raise
3
8 reps
12%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
15%
4
Lateral Raise (Dumbbell)
3
12 reps
15%
5
Tricep Rope Push Down (Cable)
3
10 reps
14%
6
Single Arm Overhead Tricep Extension
2
12 reps
15%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
12%
2
T-Bar Row
4
6 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
12%
4
Rear Delt Fly (Dumbbell)
3
12 reps
15%
5
Bicep Curl (EZ Bar)
3
8 reps
12%
6
Hammer Curl (Dumbbell)
2
10 reps
12%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 10
2
Leg Press
3
10 reps
15%
3
Leg Curl
3
10 reps
12%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Seated Calf Raise
2
12 reps
15%
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
3
Shoulder Press (Machine)
3 Sets
8 Reps
@10
4
Chest Fly (Cable)
3 Sets
12 Reps
15%
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
14%
6
Single Arm Pushdown
2 Sets
12 Reps
15%
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
@10
2
Chest Supported Row (Machine)
4 Sets
8 Reps
@10
3
Face Pull
3 Sets
12 Reps
15%
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
12%
5
Bicep Curl (Cable)
2 Sets
12 Reps
15%
6
Lat Pulldown
3 Sets
8 Reps
12%
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Leg Press
4 Sets
10 Reps
15%
3
Lying Leg Curl
3 Sets
10 Reps
12%
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
12%
5
Seated Calf Raise
2 Sets
12 Reps
15%
6
Standing Calf Raise
3 Sets
8 Reps
12%
Day 4
1
Overhead Press (Dumbbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
12 Reps
15%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
15%
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
14%
6
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
15%
Day 5
1
Lat Pulldown (Close Grip)
4 Sets
8 Reps
12%
2
T-Bar Row
4 Sets
6 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
12%
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
15%
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
12%
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
12%
Day 6
1
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
@10
2
Leg Press
3 Sets
10 Reps
15%
3
Leg Curl
3 Sets
10 Reps
12%
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
15%