logo
BoostcampPNG

pushin_Fe PPLUL

by Joshua J.

Program Description

Powerbuilding pull push legs upper legs plan. Can be used at just about any gym.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2024 06:44
  • Last Edited
    Aug 19, 2025 05:58

Summary

Unlock your strength potential with the pushin_Fe PPLUL program, a dynamic 4-week journey designed for serious lifters. Comprising five training days each week, this program focuses on a Push-Pull-Legs split, targeting all major muscle groups with a mix of machine and bodyweight exercises. Experience effective workouts that emphasize compound movements and isolation techniques to build muscle and enhance endurance. Get ready to push your limits and achieve your fitness goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
-
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
12 Reps
-
5
Seated Dip (Machine)
4 Sets
12 Reps
-
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
-
6B
Plank
3 Sets
-
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
-
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
-
-
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
-
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-
6A
Leg Extension
3 Sets
12 Reps
-
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
-
Day 4
1
Face Pull
3 Sets
20 Reps
-
2
High Row
4 Sets
10 Reps
-
3
Incline Chest Press (Machine)
4 Sets
10 Reps
-
4
Hammer Strength MTS Row
3 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6A
Preacher Curl Machine
4 Sets
10 Reps
-
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
-
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
-
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
-
-
4
Good Morning
4 Sets
10 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6A
Calf Machine (pf)
3 Sets
10 Reps
-
6B
Plank
3 Sets
-
Day 1
1
Face Pull
4 Sets
10 Reps
-
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Hammer Curl
4 Sets
8 Reps
-
5
Alternating Dumbbell Curl
3 Sets
15 Reps
-
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6B
Abs Crunch (Machine)
3 Sets
10 Reps
-