Program Description
**Push/Pull/Legs x2** is a comprehensive 6-week program designed to maximize your strength and muscle gains through a balanced push-pull-legs split, repeated twice a week. With 36 workouts, you'll engage in a variety of exercises targeting all major muscle groups, ensuring optimal growth and recovery. Each session includes detailed instructions and video demonstrations, making it easy to follow along and maintain proper form. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout180 minutes
- CreatedJul 15, 2025 11:32
- Last EditedJul 16, 2025 12:52
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Chest Fly (Machine)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Lat Pulldown
1
-
3
Seated Row (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Preacher Curl (Barbell)
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Lying Leg Curl
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Pec Deck (Machine)
1
-
6
Seated Dip (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Preacher Curl (EZ Bar)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Lateral Raise (Dumbbell)1 Set
-
5
Chest Fly (Machine)1 Set
-
6
Overhead Tricep Extension (Cable)1 Set
-
7
Tricep Pushdown (Cable)1 Set
-
Day 2
1
Deadlift (Barbell)1 Set
-
2
Lat Pulldown1 Set
-
3
Seated Row (Cable)1 Set
-
4
Shrug (Dumbbell)1 Set
-
5
Preacher Curl (Barbell)1 Set
-
6
Incline Curl (Dumbbell)1 Set
-
7
Bicep Curl (Cable)1 Set
-
Day 3
1
Squat (Barbell)1 Set
-
2
Leg Press (45 Degrees)1 Set
-
3
Lying Leg Curl1 Set
-
4
Seated Shoulder Press (Dumbbell)1 Set
-
5
Lateral Raise (Cable)1 Set
-
6
Rear Delt Fly (Machine)1 Set
-
Day 4
1
Close Grip Bench Press (Smith Machine)1 Set
-
2
Incline Bench Press (Barbell)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Lateral Raise (Dumbbell)1 Set
-
5
Pec Deck (Machine)1 Set
-
6
Seated Dip (Machine)1 Set
-
Day 5
1
Chest Supported Row (Machine)1 Set
-
2
Lat Pulldown1 Set
-
3
Chest Supported Row (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-
6
Bicep Curl (Dumbbell)1 Set
-
7
Hammer Curl (Cable)1 Set
-
Day 6
1
Squat (Barbell)1 Set
-
2
Leg Extension1 Set
-
3
Lateral Raise (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-