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Jmoneybigkilladawgproductions: push pull legs

by Jason F
1 athletes joined
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(1 rating)

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
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 20, 2026 12:38
  • Last Edited
    Apr 04, 2026 05:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.5%
Abs
9%
Biceps
8.2%
Chest
6.6%
Middle Delts
6.6%
Lats
6.6%
Upper Back
6.6%
Glutes
5.7%
Hamstrings
5.7%
Adductors
4.1%
Forearms
3.3%
Calves
3.3%
Quadriceps
3.3%
Rear Delts
1.6%
Other
1.6%
Lower Back
1.6%
Abductors
1.6%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
5-1 reps
3-12 reps
RPE 10
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
5-12 reps
RPE 10
6
JM Press (Smith Machine)
1
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
5-12 reps
RPE 10
3
Seated Row (Cable)
1
5-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
6
Rotary Torso
1
5-12 reps
RPE 10
7
Side Bend (Dumbbell)
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
2
Squat (Barbell)
1
5-12 reps
RPE 10
3
Leg Extension
1
5-12 reps
RPE 10
4
Stiff Leg Deadlift
1
5-12 reps
RPE 10
5
Seated Hamstring Curl
1
5-12 reps
RPE 10
6
Hip Thrust (Barbell)
1
5-12 reps
RPE 10
7
Hip Adductor (Machine)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
8
Hip Abductor (Machine)
1
5-12 reps
RPE 10
9
Abs Crunch (Machine)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
10
Pallof Press
1
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-15 reps
3-12 reps
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
5-12 reps
RPE 10
6
JM Press (Smith Machine)
1
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
5-12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
5-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
5-12 reps
RPE 10
6
Rotary Torso
1
5-12 reps
RPE 10
7
Side Bend (Dumbbell)
1
5-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
2
Squat (Barbell)
1
5-12 reps
RPE 10
3
Leg Extension
1
5-12 reps
RPE 10
4
Stiff Leg Deadlift
1
5-12 reps
RPE 10
5
Seated Hamstring Curl
1
5-12 reps
RPE 10
6
Hip Thrust (Barbell)
1
5-12 reps
RPE 10
7
Hip Adductor (Machine)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
8
Hip Abductor (Machine)
1
5-12 reps
RPE 10
9
Abs Crunch (Machine)
1
1
5-12 reps
3-12 reps
RPE 10
RPE 10
10
Pallof Press
1
5-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
5-1 Reps
3-12 Reps
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
5
Single Arm Overhead Tricep Extension
1 Set
5-12 Reps
@10
6
JM Press (Smith Machine)
1 Set
5-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
5-12 Reps
@10
3
Seated Row (Cable)
1 Set
5-12 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
5-12 Reps
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
6
Rotary Torso
1 Set
5-12 Reps
@10
7
Side Bend (Dumbbell)
1 Set
5-12 Reps
@10
Day 3
1
Straight Leg Calf Raise
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
2
Squat (Barbell)
1 Set
5-12 Reps
@10
3
Leg Extension
1 Set
5-12 Reps
@10
4
Stiff Leg Deadlift
1 Set
5-12 Reps
@10
5
Seated Hamstring Curl
1 Set
5-12 Reps
@10
6
Hip Thrust (Barbell)
1 Set
5-12 Reps
@10
7
Hip Adductor (Machine)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
8
Hip Abductor (Machine)
1 Set
5-12 Reps
@10
9
Abs Crunch (Machine)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
10
Pallof Press
1 Set
5-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-15 Reps
3-12 Reps
@10
@10
5
Single Arm Overhead Tricep Extension
1 Set
5-12 Reps
@10
6
JM Press (Smith Machine)
1 Set
5-12 Reps
@10
Day 5
1
Bicep Curl (Dumbbell)
1 Set
5-12 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
4
Seated Row (Cable)
1 Set
5-12 Reps
@10
5
Bent Over Row (Barbell)
1 Set
5-12 Reps
@10
6
Rotary Torso
1 Set
5-12 Reps
@10
7
Side Bend (Dumbbell)
1 Set
5-12 Reps
@10
Day 6
1
Straight Leg Calf Raise
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
2
Squat (Barbell)
1 Set
5-12 Reps
@10
3
Leg Extension
1 Set
5-12 Reps
@10
4
Stiff Leg Deadlift
1 Set
5-12 Reps
@10
5
Seated Hamstring Curl
1 Set
5-12 Reps
@10
6
Hip Thrust (Barbell)
1 Set
5-12 Reps
@10
7
Hip Adductor (Machine)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
8
Hip Abductor (Machine)
1 Set
5-12 Reps
@10
9
Abs Crunch (Machine)
1 Set
1 Set
5-12 Reps
3-12 Reps
@10
@10
10
Pallof Press
1 Set
5-12 Reps
@10