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Push pull leg upper

by Chokiuwu
2 athletes joined

Program Description

**Push Pull Leg Upper** is a comprehensive 4-week training program designed to maximize strength and muscle growth through a balanced push-pull-leg split. With 16 intense workout days, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a well-rounded approach to fitness. Each session includes detailed guidance on sets, reps, and intensity, allowing you to push your limits and track your progress effectively. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 11:52
  • Last Edited
    Dec 01, 2025 06:04
Muscle Engagement
Front
Back
MuscleSet
Chest
13.1%
Upper Back
12.1%
Triceps
11.7%
Lats
10.9%
Biceps
10.1%
Front Delts
10.1%
Quadriceps
7%
Middle Delts
6%
Hamstrings
5.4%
Rear Delts
3.8%
Glutes
3.2%
Calves
3%
Lower Back
1.6%
Forearms
1.2%
Abs
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 7
RPE 10
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Chest Press (Machine)
1
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 7
RPE 10
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Chest Press (Machine)
1
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 7
RPE 10
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Chest Press (Machine)
1
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 7
RPE 10
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Chest Press (Machine)
1
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Reverse Pec Deck
3
8 reps
RPE 10
5
Tricep Extension (Cable)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Reverse Pec Deck
3
8 reps
RPE 10
5
Tricep Extension (Cable)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Reverse Pec Deck
3
8 reps
RPE 10
5
Tricep Extension (Cable)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Reverse Pec Deck
3
8 reps
RPE 10
5
Tricep Extension (Cable)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Standing Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Standing Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Standing Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Standing Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Bench Press (Barbell)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Shoulder Press (Machine)
2
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Bench Press (Barbell)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Shoulder Press (Machine)
2
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Bench Press (Barbell)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Shoulder Press (Machine)
2
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Bench Press (Barbell)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Shoulder Press (Machine)
2
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
3
T-Bar Row
2 Sets
8 Reps
@10
4
Reverse Pec Deck
3 Sets
8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
Day 3
1
Hack Squat
4 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Standing Calf Raise
3 Sets
8 Reps
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
3
Bench Press (Barbell)
3 Sets
8 Reps
@10
4
Chest Fly (Machine)
2 Sets
8 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@7
@10
2
Pec Deck (Machine)
3 Sets
8 Reps
@10
3
Chest Press (Machine)
1 Set
8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10