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Jmoneybigkilladawgproductions: push pull legs

by Jason F
1 athletes joined

Program Description

Unleash your potential with the Jmoneybigkilladawgproductions: Push Pull Legs program, designed for a week of intense bodybuilding training. This 6-day split targets all major muscle groups, ensuring balanced development and strength gains. Each workout lasts approximately 70 minutes, making it perfect for novices looking to build a solid foundation in the gym. With a full gym's worth of equipment at your disposal, you'll engage in a variety of exercises, from dumbbell curls to barbell squats, all crafted to maximize your results. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 20, 2026 12:38
  • Last Edited
    Feb 20, 2026 11:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Quadriceps
9.3%
Biceps
8.1%
Front Delts
8.1%
Lats
7%
Upper Back
7%
Chest
7%
Hamstrings
7%
Abs
7%
Glutes
5.8%
Middle Delts
4.7%
Adductors
3.5%
Forearms
2.3%
Calves
2.3%
Abductors
2.3%
Other
2.3%
Rear Delts
1.2%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Lateral Raise (Cable)
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
5
JM Press (Dumbbell)
1
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
3
Lat Pulldown
1
8 reps
RPE 10
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
8 reps
RPE 10
2
Squat (Barbell)
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
5
Seated Hamstring Curl
1
8 reps
RPE 10
6
Hip Adductor (Machine)
1
8 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
8
Abs Crunch (Machine)
2
8 reps
RPE 10
9
Rotary Torso
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Lateral Raise (Cable)
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
5
JM Press (Dumbbell)
1
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
3
Lat Pulldown
1
8 reps
RPE 10
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
8 reps
RPE 10
2
Squat (Barbell)
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
5
Seated Hamstring Curl
1
8 reps
RPE 10
6
Hip Adductor (Machine)
1
8 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
8
Abs Crunch (Machine)
2
8 reps
RPE 10
9
Rotary Torso
1
8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
3
Lat Pulldown
1 Set
8 Reps
@10
4
Seated Row (Cable)
1 Set
8 Reps
@10
5
Bent Over Row (Barbell)
1 Set
8 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
3
Lateral Raise (Cable)
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
5
JM Press (Dumbbell)
1 Set
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 3
1
Straight Leg Calf Raise
1 Set
8 Reps
@10
2
Squat (Barbell)
1 Set
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
5
Seated Hamstring Curl
1 Set
8 Reps
@10
6
Hip Adductor (Machine)
1 Set
8 Reps
@10
7
Hip Abductor (Machine)
1 Set
8 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@10
9
Rotary Torso
1 Set
8 Reps
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
3
Lateral Raise (Cable)
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
5
JM Press (Dumbbell)
1 Set
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
3
Lat Pulldown
1 Set
8 Reps
@10
4
Seated Row (Cable)
1 Set
8 Reps
@10
5
Bent Over Row (Barbell)
1 Set
8 Reps
@10
Day 6
1
Straight Leg Calf Raise
1 Set
8 Reps
@10
2
Squat (Barbell)
1 Set
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
5
Seated Hamstring Curl
1 Set
8 Reps
@10
6
Hip Adductor (Machine)
1 Set
8 Reps
@10
7
Hip Abductor (Machine)
1 Set
8 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@10
9
Rotary Torso
1 Set
8 Reps
@10