Program Description
Focused plan to get my 1000lb club application ready 😎 A good mix of strength and hypertrophy training, that's both fun ego lifts + hypertrophy focused exercises
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedOct 14, 2024 12:06
- Last EditedSep 07, 2025 01:08
Summary
Transform your physique with the Push Pull Legs Upper Lower - Powerbuilding program, designed for serious lifters ready to level up. Over the course of 8 weeks, you'll train 5 days a week, alternating between push, pull, legs, and upper/lower splits to maximize strength and hypertrophy. Each workout incorporates a mix of compound and isolation movements, ensuring balanced development across all major muscle groups. Equip yourself with a full gym and get ready to build muscle and increase your power like never before!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.1%
Triceps
10.1%
Chest
9.6%
Lats
9.1%
Quadriceps
8.7%
Front Delts
7.5%
Hamstrings
6.9%
Glutes
6.1%
Middle Delts
5.6%
Adductors
5.1%
Calves
4.9%
Biceps
4.6%
Abductors
4.6%
Rear Delts
1.1%
Abs
0.5%
Forearms
0.4%
Lower Back
0.1%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Assisted)
3
-
3
Chest Fly (Machine)
1
-
4
Bench Press (Close Grip)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Chin-Up (Assisted)
3
-
5A
Reverse Curl
3
-
5B
Wrist Curl
3
-
6
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Raise
4
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bent Over Row (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Dip (Assisted)
3
-
4
Chin-Up (Assisted)
3
-
5
Lateral Raise (Dumbbell)
4
-
6A
Reverse Curl
3
-
6B
Wrist Curl
3
-
7
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Calf Extension (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Dip (Assisted)3 Sets
-
3
Chest Fly (Machine)1 Set
-
4
Bench Press (Close Grip)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6
Tricep Extension (Dumbbell)3 Sets
-
Day 3
1
Leg Press (45 Degrees)3 Sets
-
2
Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Calf Raise4 Sets
-
5
Hip Abductor (Machine)3 Sets
-
6
Hip Adductor (Machine)3 Sets
-
Day 5
1
Squat (Barbell)3 Sets
-
2
Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Calf Extension (Machine)3 Sets
-
5
Hip Abductor (Machine)3 Sets
-
6
Hip Adductor (Machine)3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Chin-Up (Assisted)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6A
Reverse Curl3 Sets
-
6B
Wrist Curl3 Sets
-
7
Shrug (Barbell)4 Sets
-
Day 2
1
Deadlift (Barbell)3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Incline Curl (Dumbbell)3 Sets
-
4
Chin-Up (Assisted)3 Sets
-
5A
Reverse Curl3 Sets
-
5B
Wrist Curl3 Sets
-
6
Shrug (Barbell)4 Sets
-