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Push pull legs
by Katie R.
2 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
Jul 16, 2024 11:13
down_app
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
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
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
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
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
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
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
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
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
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