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PushPullLegs

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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
    Jun 18, 2025 12:52

Summary

Unlock your strength potential with the 8-week PushPullLegs program, designed for dedicated lifters looking to build muscle and enhance mobility. This 4-day split focuses on targeted hypertrophy through a combination of compound and isolation exercises, ensuring balanced development across all major muscle groups. Each session incorporates dynamic core work and strategic rest intervals to maximize your gains and keep you motivated. Get ready to transform your physique and elevate your training game!
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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
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
-