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Bodybuilding Push Legs Pull

by Benjamin S.
1 athletes joined
5.0
(1 rating)

Program Description

This purpose of this program is to utilise a PLP program to achieve a flexible, 4x weekly schedule. This split minimises session overlap, allowing each muscle group to be hit every 4-6 days with high intensity and plenty of recovery. Start off with low volume and add sets as required. Master the movements and skill of pushing sets to failure. Rotate between the workouts as per your schedule.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2024 01:21
  • Last Edited
    Aug 31, 2024 01:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Chest Press (Machine)
1
8-10 reps
-
3
Fly Press (Dumbbell)
1
10-12 reps
-
4
Seated Overhead Press (Barbell)
1
6-8 reps
-
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Incline Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Tricep Rope Push Down (Cable)
1
8-10 reps
-
8
Seated French Press (Dumbbell)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
-
2
Seated Leg Curl
1
10-12 reps
-
3
Hack Squat
1
6-8 reps
-
4
Leg Press (45 Degrees)
1
8-10 reps
-
5
Sissy Squat
1
10-12 reps
-
6
Standing Calf Raise (Machine)
1
8-10 reps
-
7
Seated Calf Raise (Machine)
1
10-12 reps
-
8
Decline Crunch (Weighted)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
-
2
Chin-Up (Weighted)
1
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
-
5
Shrug (Barbell)
1
10-12 reps
-
6
Single Arm Reverse Pec Deck
1
10-12 reps
-
7
Incline Curl (Dumbbell)
1
8-10 reps
-
8
Preacher Curl (EZ Bar)
1
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
-
2
Chest Press (Machine)
1 Set
8-10 Reps
-
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
-
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
-
5
Lateral Raise (Cable)
1 Set
8-10 Reps
-
6
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
-
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
-
2
Seated Leg Curl
1 Set
10-12 Reps
-
3
Hack Squat
1 Set
6-8 Reps
-
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
-
5
Sissy Squat
1 Set
10-12 Reps
-
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
-
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
-
8
Decline Crunch (Weighted)
1 Set
8-10 Reps
-
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
-
2
Chin-Up (Weighted)
1 Set
6-8 Reps
-
3
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
-
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
-
5
Shrug (Barbell)
1 Set
10-12 Reps
-
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
-
7
Incline Curl (Dumbbell)
1 Set
8-10 Reps
-
8
Preacher Curl (EZ Bar)
1 Set
10-12 Reps
-