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Bodybuilding Push Legs Pull
by Benjamin S.
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
Jun 23, 2024 01:29
down_app
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
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
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
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
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
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
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
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
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
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
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
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