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Push pull legs w progressive overload

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4.0
(1 rating)

Program Description

Hypertrophy and strength gains for people w only 3 days. Lots of work and optional Work for days you have extra time. Focus on big sets of 12, 10, 8 reps for growth.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 11:04
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unleash your strength with this 4-week Push Pull Legs program, designed for those ready to elevate their training. Committing just 3 days a week, you'll engage in a balanced routine that emphasizes progressive overload, ensuring continuous gains in muscle and strength. Each session incorporates a mix of barbell and dumbbell exercises, targeting major muscle groups while enhancing your lifting technique. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
T-Bar Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
T-Bar Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
T-Bar Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
T-Bar Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
6 reps
-
-
2
Safety Bar Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
6 reps
-
-
2
Safety Bar Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@7
@8
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
3
T-Bar Row
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
4 Sets
12 Reps
-
4
Leg Curl
4 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-