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Legs, push, pull, total

by Keiron M.

Program Description

Strength and size

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2025 01:41
  • Last Edited
    Jun 18, 2025 08:06

Summary

Unleash your strength with the "Legs, Push, Pull, Total" program, designed to sculpt and define your entire body over four intense weeks. This 4-day-a-week regimen combines compound movements and isolation exercises, ensuring balanced development and powerful gains. Whether you're hitting the legs with squats and lunges or pushing through shoulder presses and dips, each session is crafted to maximize your effort and results. Equip your garage gym and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Front Squat (Barbell)
2
-
3
Lunge (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Front Squat (Barbell)
2
-
3
Lunge (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Front Squat (Barbell)
2
-
3
Lunge (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Front Squat (Barbell)
2
-
3
Lunge (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Extension (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Extension (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Extension (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Extension (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dumbbell Row
3
-
3
Chin-Up (Bodyweight)
2
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dumbbell Row
3
-
3
Chin-Up (Bodyweight)
2
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dumbbell Row
3
-
3
Chin-Up (Bodyweight)
2
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dumbbell Row
3
-
3
Chin-Up (Bodyweight)
2
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Military Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Split Squat (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Military Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Split Squat (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Military Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Split Squat (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Military Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Split Squat (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Tricep Rope Push Down (Cable)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Front Squat (Barbell)
2 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Standing Calf Raise
4 Sets
-
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Extension (Dumbbell)
4 Sets
-
Day 3
1
Pull-Up (Weighted)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Chin-Up (Bodyweight)
2 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Incline Curl (Dumbbell)
4 Sets
-
Day 4
1
Deadlift (Barbell)
4 Sets
-
2
Military Press (Barbell)
4 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Split Squat (Dumbbell)
4 Sets
-
5
Hammer Curl
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-