logo
BoostcampPNG

PUSH PULL LEGS SYSTEM PUSH PULL LEGS - FO

by

Program Description

Intermediate and Advanced Focus: Catering specifically to those with a solid fitness foundation, my program challenges boundaries, ensuring you stay in a constant state of progression and breakthrough.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 08:08
  • Last Edited
    Nov 07, 2024 05:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Quadriceps
11.3%
Lats
9.8%
Glutes
9%
Chest
8.8%
Triceps
8.6%
Upper Back
8.1%
Biceps
6.4%
Abs
5.6%
Front Delts
5%
Middle Delts
4.6%
Lower Back
2.9%
Adductors
1.9%
Other
1.6%
Calves
1.6%
Rear Delts
1.5%
Forearms
1%
Abductors
0.6%
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
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Larsen Press (Barbell)
3 Sets
-
3
Arnold Press
3 Sets
-
4
Press-Around
3 Sets
-
5
Pec Static Stretch (30 Seconds)
2 Sets
30 secs
-
6
Cross Body Cable Y Raise
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Style Cross Body Tricep Extension
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Dumbbell Bench Pullover
3 Sets
-
4
Lat Static Stretch (30 Seconds)
3 Sets
-
5
Face Pull
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Squat (Paused)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Walking Lunge (Dumbbell)
3 Sets
-
5
Leg Curl
3 Sets
-
6
Leg Press (45 Degrees)
3 Sets
-
7
Decline Crunch (Weighted)
2 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Kroc Row
3 Sets
-
4
One Arm Lateral Raise (Cable)
2 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Push Up
2 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Leg Press
3 Sets
-
4
Glute-Ham Raise
3 Sets
-
5
Leg Extension
3 Sets
-
6
Seated Calf Raise
3 Sets
-
7
Leg Raise (Captain's Chair)
3 Sets
-