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Push/Pull/Legs 3 Days

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Program Description

Unleash your strength with the Push/Pull/Legs 3 Days program, designed to maximize your gains in just three weeks. This structured routine spans nine sessions, focusing on compound and isolation exercises to target all major muscle groups effectively. Each workout is crafted to enhance your strength, endurance, and muscle definition, ensuring you make the most of every rep. Get ready to push your limits and transform your physique with this balanced and dynamic training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 28, 2025 11:02
  • Last Edited
    Aug 28, 2025 11:18
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Tricep Dip (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Lying Dumbbell Extension
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Barbell Row
3
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Tricep Dip (Bodyweight)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Lying Dumbbell Extension
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
5 Sets
5 Reps
-
2
Barbell Row
3 Sets
5 Reps
-
3
T-Bar Row
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
8 Reps
-