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PushPullLegs

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3 athletes joined

Program Description

Acquisire forme e spessore

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 22, 2025 09:44
  • Last Edited
    May 24, 2025 10:34
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Dip (Assisted)
3
8-10 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 6
5
Side Plank
6
30 mins
-
6
Plank
3
40 mins
-
7
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Dip (Assisted)
3
8-10 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 6
5
Side Plank
6
30 mins
-
6
Plank
3
40 mins
-
7
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
2 reps
5 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
3
6-7 reps
RPE 8.5
3
Dip (Assisted)
3
8-10 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 6
5
Side Plank
6
30 mins
-
6
Plank
3
40 mins
-
7
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
2 reps
5 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
3
6-7 reps
RPE 8.5
3
Dip (Assisted)
3
8-10 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 6
5
Side Plank
6
30 mins
-
6
Plank
3
40 mins
-
7
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
4
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 9
3A
Push Up
3
8-10 reps
RPE 7
3B
Chest Press (Machine)
3
12-15 reps
RPE 7
4
Side Plank
6
30 mins
-
5
Plank
3
40 mins
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
4
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 9
3A
Push Up
3
8-10 reps
RPE 7
3B
Chest Press (Machine)
3
12-15 reps
RPE 7
4
Side Plank
6
30 mins
-
5
Plank
3
40 mins
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 7.5
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Assisted)
1
30+ reps
RPE 8
4A
Side Plank
3
30 mins
-
4B
Plank
3
30 mins
-
4C
Bird Dog
3
30 mins
-
5
Walk
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 7.5
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Assisted)
1
30+ reps
RPE 8
4A
Side Plank
3
30 mins
-
4B
Plank
3
30 mins
-
4C
Bird Dog
3
30 mins
-
5
Walk
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Pendlay Row
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Pallof Press
6
10 reps
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Pendlay Row
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Pallof Press
6
10 reps
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Pendlay Row
3
8 reps
-
3
Pendlay Row
1
AMRAP
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
8
Pallof Press
5
12 reps
-
9
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Pendlay Row
3
8 reps
-
3
Pendlay Row
1
AMRAP
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
8
Pallof Press
5
12 reps
-
9
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
6 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Row (Cable)
1
AMRAP
-
5
Dead Bug
3
30 mins
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
6 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Row (Cable)
1
AMRAP
-
5
Dead Bug
3
30 mins
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
10 reps
RPE 7
1B
Seated Row (Cable)
4
10 reps
RPE 7
2A
Face Pull
4
10 reps
RPE 7
2B
Bicep Curl (Cable)
4
10 reps
RPE 7
3
Plank
3
30 mins
-
4
Walk
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
10 reps
RPE 7
1B
Seated Row (Cable)
4
10 reps
RPE 7
2A
Face Pull
4
10 reps
RPE 7
2B
Bicep Curl (Cable)
4
10 reps
RPE 7
3
Plank
3
30 mins
-
4
Walk
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Step-Up (Weighted)
3
20 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Goblet Squat
3
15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
30 mins
RPE 7
7
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Step-Up (Weighted)
3
20 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Goblet Squat
3
15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
30 mins
RPE 7
7
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
5
10 reps
6 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Step-Up (Weighted)
3
24 reps
RPE 6
3
Leg Extension
3
1
12 reps
15 reps
RPE 7
RPE 7
4
Goblet Squat
3
15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
30 mins
RPE 7
7
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
5
10 reps
6 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Step-Up (Weighted)
3
24 reps
RPE 6
3
Leg Extension
3
1
12 reps
15 reps
RPE 7
RPE 7
4
Goblet Squat
3
15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
30 mins
RPE 7
7
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
4
1
10 reps
6 reps
4 reps
2 reps
4 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Step-Up (Weighted)
3
20 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
40 mins
RPE 7
7
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
4
1
10 reps
6 reps
4 reps
2 reps
4 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Step-Up (Weighted)
3
20 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
40 mins
RPE 7
7
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
3
10 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 8
2
Step-Up (Weighted)
3
20 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
30 mins
RPE 8
6
Hollow Hold
3
40 mins
RPE 7
7
Walk
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
40 mins
-
1B
Step-Up (Weighted)
3
40 mins
-
2A
Wall Sit
3
40 mins
-
2B
Plank with Shoulder Taps
3
40 mins
-
3
Terminal Knee Extension
2
20 reps
-
4
Hollow Hold
3
40 mins
RPE 7
5
Walk
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
2
2
10 reps
6 reps
4 reps
2 reps
6 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
20 reps
-
4A
Glute Kickback
3
15 reps
RPE 6
4B
Butt Kicks
3
15 reps
RPE 6
5
Jump Squat
3
8 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
2
2
10 reps
6 reps
4 reps
2 reps
6 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
20 reps
-
4A
Glute Kickback
3
15 reps
RPE 6
4B
Butt Kicks
3
15 reps
RPE 6
5
Jump Squat
3
8 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
3
1
10 reps
6 reps
4 reps
2 reps
8 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
RPE 7
2
Hip Thrust (Barbell)
4
8 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback
4
15 reps
RPE 6
5
Wall Sit
3
40 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Glute Bridge (Dumbbell)
2
20 reps
-
8
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
3
1
10 reps
6 reps
4 reps
2 reps
8 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
RPE 7
2
Hip Thrust (Barbell)
4
8 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback
4
15 reps
RPE 6
5
Wall Sit
3
40 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Glute Bridge (Dumbbell)
2
20 reps
-
8
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
3
Hip Thrust (Barbell)
1
AMRAP
-
4
Reverse Lunge (Dumbbell)
3
24 reps
-
5
Glute Kickback
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
8 reps
-
7
Plank with Shoulder Taps
3
20 reps
-
8
Hollow Hold
3
20 mins
-
9
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4
10 reps
6 reps
4 reps
2 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
3
Hip Thrust (Barbell)
1
AMRAP
-
4
Reverse Lunge (Dumbbell)
3
24 reps
-
5
Glute Kickback
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
8 reps
-
7
Plank with Shoulder Taps
3
20 reps
-
8
Hollow Hold
3
20 mins
-
9
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
10 reps
-
1B
Hip Thrust (Dumbbell)
4
10 reps
-
2A
Glute Kickback
3
20 reps
-
2B
Glute Bridge (Bodyweight)
3
20 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Plank with Shoulder Taps
3
20 reps
-
5
Walk
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
10 reps
-
1B
Hip Thrust (Dumbbell)
4
10 reps
-
2A
Glute Kickback
3
20 reps
-
2B
Glute Bridge (Bodyweight)
3
20 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Plank with Shoulder Taps
3
20 reps
-
5
Walk
1
12 mins
-
Day 5
No exercises added to this day
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
-
2
Pendlay Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Pallof Press
6 Sets
10 Reps
-
7
Walk
1 Set
20 mins
-
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
10 Reps
6 Reps
4 Reps
2 Reps
5 Reps
@6
@6
@6
@7
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Dip (Assisted)
3 Sets
8-10 Reps
@7
4
Chest Press (Machine)
3 Sets
12 Reps
@6
5
Side Plank
6 Sets
30 mins
-
6
Plank
3 Sets
40 mins
-
7
Walk
1 Set
20 mins
-
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
10 Reps
6 Reps
4 Reps
2 Reps
6 Reps
@6
@6
@6.5
@7
@7.5
2
Step-Up (Weighted)
3 Sets
20 Reps
@6
3
Leg Extension
3 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
15 Reps
@6.5
5
Farmer's Walk (Weighted)
3 Sets
30 mins
@8
6
Hollow Hold
3 Sets
30 mins
@7
7
Walk
1 Set
20 mins
-
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
10 Reps
6 Reps
4 Reps
2 Reps
6 Reps
8 Reps
@6
@6.5
@7
@7.5
@8
@7
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@7.5
3
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
-
4A
Glute Kickback
3 Sets
15 Reps
@6
4B
Butt Kicks
3 Sets
15 Reps
@6
5
Jump Squat
3 Sets
8 Reps
-
6
Plank with Shoulder Taps
3 Sets
20 Reps
-
7
Walk
1 Set
20 mins
-