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Push pull legs

by Katie R.
23 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
    Jun 27, 2025 03:49

Summary

Unleash your strength with this comprehensive 10-week Push Pull Legs program, designed for dedicated lifters looking to maximize muscle growth and overall fitness. Committing just three days a week, you'll alternate between pushing, pulling, and leg-focused workouts, utilizing a variety of exercises like dumbbell bench presses and lat pulldowns. Each session is meticulously structured to challenge your muscles and enhance your performance, ensuring you stay engaged and motivated throughout your journey. Equip yourself with a full gym and get ready to transform your physique!
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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
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
-
-
-