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Classic Hypertrophy

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Program Description

Push Pull Legs classic hypertrophy program. Legs once a week, push pull 2x a week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 29, 2025 07:38
  • Last Edited
    Nov 29, 2025 07:43
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Upper Back
14%
Triceps
12%
Biceps
10.2%
Front Delts
7.9%
Middle Delts
6.2%
Chest
5.9%
Rear Delts
5.9%
Lats
5.7%
Hamstrings
4.2%
Quadriceps
3.7%
Forearms
3.3%
Glutes
2.7%
Lower Back
1.4%
Calves
1.3%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3A
Front Raise
4
12 reps
-
3B
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3A
Front Raise
4
12 reps
-
3B
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3A
Front Raise
4
12 reps
-
3B
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3A
Front Raise
4
12 reps
-
3B
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Shrug (Barbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Shrug (Barbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Shrug (Barbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Shrug (Barbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3A
Leg Extension
3
15 reps
-
3B
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Reverse Lunge (Dumbbell)
1
40 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3A
Leg Extension
3
15 reps
-
3B
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Reverse Lunge (Dumbbell)
1
40 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3A
Leg Extension
3
15 reps
-
3B
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Reverse Lunge (Dumbbell)
1
40 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3A
Leg Extension
3
15 reps
-
3B
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Reverse Lunge (Dumbbell)
1
40 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
15 reps
-
4B
Arnold Press
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
15 reps
-
4B
Arnold Press
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
15 reps
-
4B
Arnold Press
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
15 reps
-
4B
Arnold Press
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Face Pull
3
15 reps
-
5A
Spider Curl
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Face Pull
3
15 reps
-
5A
Spider Curl
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Face Pull
3
15 reps
-
5A
Spider Curl
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Face Pull
3
15 reps
-
5A
Spider Curl
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3A
Front Raise
4 Sets
12 Reps
-
3B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
7
Abs Crunch (Weighted)
3 Sets
20 Reps
-
8
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Shrug (Barbell)
4 Sets
15 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
15 Reps
-
7
Abs Crunch (Machine)
3 Sets
20 Reps
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3A
Leg Extension
3 Sets
15 Reps
-
3B
Leg Curl
3 Sets
15 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Reverse Lunge (Dumbbell)
1 Set
40 Reps
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4A
Lateral Raise (Cable)
3 Sets
15 Reps
-
4B
Arnold Press
3 Sets
10 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5B
Tricep Kickback
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10 Reps
-
3
Shrug (Dumbbell)
4 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5A
Spider Curl
3 Sets
10 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
3 Sets
20 Reps
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-