logo
BoostcampPNG

Beast's Push, Pull, Leg

by Yashvir K.
1 athletes joined

Program Description

Plain, Simple and sweet for beginners and intermediate

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 12:47
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unleash your inner beast with this intense 6-week Push, Pull, Leg program designed for serious lifters. Committing to six days a week, you'll target every major muscle group with a mix of compound and isolation exercises, ensuring balanced strength and muscle growth. Each workout is meticulously crafted to maximize intensity and efficiency, featuring exercises like the Incline Bench Press and Lat Pulldown. Get ready to transform your physique and push your limits!
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Reverse Pec Deck
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
12 Reps
2 Reps
-
-
Day 3
1
Single Leg Press
3 Sets
12 Reps
-
2
Hamstring Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 4
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Tricep Kickback
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 5
1
Standing Pullover (Cable)
3 Sets
15 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Cable Crunch
3 Sets
15 Reps
-
4
Plank
3 Sets
2 mins
-
5
Arnold Press
3 Sets
12 Reps
-