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Push Pull Legs Meso

by Ander G.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 06, 2025 04:32
  • Last Edited
    Sep 06, 2025 04:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Chest
14.4%
Lats
10.4%
Front Delts
10.4%
Upper Back
10.4%
Hamstrings
8%
Middle Delts
8%
Biceps
5.6%
Glutes
4%
Calves
4%
Lower Back
3.2%
Abs
1.6%
Forearms
1.6%
Rear Delts
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-10 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-10 reps
-
3
From Full To Lengthen Leg Extensions
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-10 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-10 reps
-
3
From Full To Lengthen Leg Extensions
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-10 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-10 reps
-
3
From Full To Lengthen Leg Extensions
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-10 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-10 reps
-
3
From Full To Lengthen Leg Extensions
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lateral Raise (Cable)
2
6-10 reps
-
4
Lat Pulldown (Close Grip)
2
6-10 reps
-
5
Overhead Extension (Dumbbell)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lateral Raise (Cable)
2
6-10 reps
-
4
Lat Pulldown (Close Grip)
2
6-10 reps
-
5
Overhead Extension (Dumbbell)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lateral Raise (Cable)
2
6-10 reps
-
4
Lat Pulldown (Close Grip)
2
6-10 reps
-
5
Overhead Extension (Dumbbell)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lateral Raise (Cable)
2
6-10 reps
-
4
Lat Pulldown (Close Grip)
2
6-10 reps
-
5
Overhead Extension (Dumbbell)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
JM Press
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
JM Press
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
JM Press
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
JM Press
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lengthen Smith Machine Squats
2 Sets
6-10 Reps
-
2
Smith Machine Reverse Deficit Lunge
2 Sets
6-10 Reps
-
3
From Full To Lengthen Leg Extensions
2 Sets
6-10 Reps
-
4
Hamstring Curl
2 Sets
6-10 Reps
-
5
Stiff Leg Deadlift
2 Sets
6-10 Reps
-
6
Single Leg Calf Raise (Weighted)
2 Sets
6-10 Reps
-
Day 2
1
Barbell Row
2 Sets
6-10 Reps
-
2
Cable Flexion Row
2 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
2 Sets
6-10 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
-
5
JM Press
2 Sets
6-10 Reps
-
6
Tricep Extension (Cable)
2 Sets
6-10 Reps
-