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Push pull legs

by Katie R.
12 athletes joined

Program Description

Basic push pull legs program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2024 06:40
  • Last Edited
    Oct 11, 2024 09:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4B
Lying Rear Lateral Raise
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
3
Face Pull
3 Sets
12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
10 Reps
4B
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Hip Abductor (Machine)
3 Sets
8-12 Reps
1B
Hip Adductor (Machine)
3 Sets
8-12 Reps
2
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
3-5 Reps
12-15 Reps
3
Belt Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-8 Reps
12-15 Reps
4
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
5
Glute Kickback
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
6
Romanian Deadlift (B Stance)
1 Set
1 Set
1 Set
8-10 Reps
5-8 Reps
12-15 Reps