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Josh's push pull legs

by Josh Miller

Program Description

Intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 07, 2024 09:25
  • Last Edited
    Jun 18, 2025 11:15

Summary

Get ready to transform your physique with Josh's Push Pull Legs program! Over the course of 8 weeks, you'll engage in a dynamic 5-day split that targets all major muscle groups, ensuring balanced development and strength gains. Each session is designed to maximize your effort with a combination of compound and isolation exercises, utilizing equipment commonly found in a garage gym. Whether you're looking to build muscle, increase endurance, or enhance your overall fitness, this program will guide you through every rep and set. Embrace the challenge and watch your body evolve!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
10-17 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
3
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
3
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@7-10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@7-10
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
Upright Row (Barbell)
2 Sets
6-10 Reps
@7-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
Day 3
1
Single-Leg Leg Curl
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
4
Glute Bridge (Barbell)
1 Set
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@7.5-10
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-10
3
Lateral Raise (Cable)
2 Sets
10-17 Reps
@8-10
4
Seated Front Raise
1 Set
10-17 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
10-17 Reps
@8-10
6
Overhead Tricep Extension (Cable)
3 Sets
10-17 Reps
@7-10
Day 5
1
Seated Anterior Delt Press (AD)
3 Sets
10-17 Reps
@7-10
2
Chest Fly (Cable)
3 Sets
6-10 Reps
@7-10
3
Tricep Kickback
3 Sets
10-17 Reps
@7-10
4
Lying Rear Lateral Raise
2 Sets
10-17 Reps
@10
5
Rolling Tricep Extension (Dumbbell)
2 Sets
10-17 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-17 Reps
@7-10
Day 4
1
Bicep Curl (21s)
2 Sets
21 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
10-17 Reps
@7-10
3
Lat Pulldown (Close Grip)
3 Sets
10-20 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
6-10 Reps
@7-10
5
Reverse Bicep Curl (EZ Bar)
1 Set
10-17 Reps
@10