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Push Pull Legs

by Connor J.
3 athletes joined

Program Description

This is a workout regime to cove the basics of working out. Made by and for beginners!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 24, 2025 11:23
  • Last Edited
    Jun 18, 2025 01:02

Summary

Unleash your strength with this 10-week Push Pull Legs program, designed for those looking to build muscle and enhance overall fitness. Comprising three focused workout days each week, you'll engage in a balanced mix of pulling, pushing, and leg exercises, all using just dumbbells. Expect to see gains in strength and endurance as you tackle movements like Goblet Squats and Bent Over Rows, tailored to challenge your body and keep you motivated. Join now and transform your training routine into a powerhouse of results!
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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
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Renegade Row
3 Sets
12 Reps
-
8
Stretching
1 Set
2 mins
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
5
Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Clamshells (Band)
3 Sets
12 Reps
-
7
Stretching
1 Set
2 mins
-
Day 1
1
Arnold Press
3 Sets
12 Reps
-
2
Military Press (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Chest Press (Machine)
3 Sets
12 Reps
-
7
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
8
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
9
Push Up
3 Sets
10 Reps
-
10
Stretching
1 Set
2 mins
-