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ÇAKKKALL

by Faruk E.
1 athletes joined

Program Description

**Pull - Push off Pull - Push - Leg** is an 8-week training program designed to build strength and muscle through a structured split routine. With a commitment of 5 days per week, this program combines pull, push, and leg workouts to ensure balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a variety of exercises tailored for beginners to intermediates, utilizing full gym equipment. Get ready to elevate your fitness game and achieve your strength goals with this comprehensive and effective training plan!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Muscle, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2026 08:13
  • Last Edited
    Mar 27, 2026 08:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
9.6%
Hamstrings
9.6%
Front Delts
8.8%
Biceps
8.8%
Chest
8%
Lats
8%
Quadriceps
8%
Glutes
6.4%
Adductors
4.8%
Calves
4.2%
Middle Delts
4%
Forearms
2.5%
Rear Delts
2.4%
Lower Back
2.4%
Abs
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hyperextension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Dumbbell)
3
15-20 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-15 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Reverse Pec Deck
3 Sets
12-15 Reps
-
5
Preacher Curl (Machine)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
6
Calf Raise (Leg Press)
4 Sets
12-15 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Lunge (Dumbbell)
3 Sets
15-20 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
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5
Hip Adductor (Machine)
3 Sets
10-15 Reps
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6
Calf Raise (Leg Press)
4 Sets
15-20 Reps
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