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Push pull legs w progressive overload

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1 athletes joined
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
    Aug 05, 2025 04:20

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Biceps
11.8%
Chest
10.1%
Quadriceps
9.7%
Upper Back
9.2%
Hamstrings
8.6%
Lats
8.5%
Front Delts
7.9%
Glutes
5.2%
Middle Delts
3.9%
Abs
3.3%
Calves
2.9%
Adductors
2%
Lower Back
2%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-