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Push, Pull, Legs - Upper / Lower - 5 day split

by Noah H.
2 athletes joined

Program Description

Gain strength, build muscle 💪

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 09:24
  • Last Edited
    Sep 06, 2025 10:30

Summary

Unlock your strength with this dynamic 5-day split program, designed to maximize your gains through a balanced Push, Pull, Legs approach. Over the course of one week, you'll engage in focused workouts targeting upper and lower body muscles, utilizing a variety of machines to enhance your form and effectiveness. Each session is crafted to challenge your limits and build muscle, ensuring you leave the gym feeling accomplished. Perfect for those ready to elevate their training routine and achieve real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Lats
9.5%
Front Delts
9.5%
Upper Back
9%
Chest
8.6%
Middle Delts
8.6%
Triceps
7.9%
Hamstrings
7.7%
Biceps
6.4%
Glutes
4.6%
Calves
4.3%
Adductors
4.3%
Abs
4.3%
Abductors
4%
Rear Delts
0.9%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Shoulder Press (Machine)
3
8-10 reps
RPE 10
6
Tricep Extension (Machine)
1
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 9
3
Preacher Curl (Machine)
3
10-12 reps
RPE 10
4
Cable Wrist Curls
3
10-12 reps
RPE 8
5
Cable Wrist Extensions
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
8-10 reps
RPE 10
7
Seated Row (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Cable Crunch
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Machine)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
6
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
7
Tricep Extension (Machine)
1
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
1
12-15 reps
RPE 8
7
Cable Crunch
2
8-10 reps
RPE 10
8
Hanging Leg Raise
2
8-10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8-10 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
5
Shoulder Press (Machine)
3 Sets
8-10 Reps
@10
6
Tricep Extension (Machine)
1 Set
10-12 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@10
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@9
3
Preacher Curl (Machine)
3 Sets
10-12 Reps
@10
4
Cable Wrist Curls
3 Sets
10-12 Reps
@8
5
Cable Wrist Extensions
3 Sets
10-12 Reps
@8
6
Hammer Curl (Cable)
3 Sets
8-10 Reps
@10
7
Seated Row (Machine)
3 Sets
10-12 Reps
@8
Day 3
1
Leg Press
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6
@8
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Standing Calf Raise
3 Sets
12-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
7
Cable Crunch
2 Sets
8-10 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@10
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@9
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Machine)
3 Sets
8-10 Reps
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
6
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@10
7
Tricep Extension (Machine)
1 Set
10-12 Reps
@8
Day 5
1
Leg Press
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6
@8
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Standing Calf Raise
3 Sets
12-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8
6
Hip Abductor (Machine)
1 Set
12-15 Reps
@8
7
Cable Crunch
2 Sets
8-10 Reps
@10
8
Hanging Leg Raise
2 Sets
8-10 Reps
@8