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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 03, 2025 11:32
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