Push Pull Legs ( Skinny to Mascular )

by Karan Choudhary

1 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
Oct 04, 2025 06:39

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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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

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

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%

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%