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Kevin’s Super Ultimate Strength Push Pull Legs

by Kevin K.
1 athletes joined

Program Description

gains brah

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 08, 2025 10:03
  • Last Edited
    Jun 18, 2025 09:43

Summary

Unleash your strength with Kevin’s Super Ultimate Strength Push Pull Legs program! Over the course of 3 weeks, you’ll engage in a dynamic 6-day split that targets all major muscle groups through a combination of barbell and dumbbell exercises. This program is designed for at-home training, featuring compound lifts like Deadlifts and Squats, alongside accessory movements to build muscle and power. Get ready to push your limits and transform your physique with a well-rounded approach to strength training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Middle Delts
12.3%
Front Delts
11.9%
Upper Back
9.6%
Chest
8%
Hamstrings
6.2%
Glutes
6%
Quadriceps
5.9%
Lats
5.9%
Rear Delts
5.2%
Biceps
5.2%
Abs
3.2%
Lower Back
3%
Adductors
1.6%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Floor Press (Barbell)
3
8-12 reps
-
4A
Dips Between Chairs
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Barbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Floor Press (Barbell)
3
8-12 reps
-
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Barbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3A
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Tricep Extension (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Barbell Row
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Floor Press (Barbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Lying Tricep Extension (Barbell)
3
8-12 reps
-
5A
Tricep Extension (Barbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Floor Press (Barbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Lying Tricep Extension (Barbell)
3
8-12 reps
-
5A
Tricep Extension (Barbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Floor Press (Barbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Lying Tricep Extension (Barbell)
3
8-12 reps
-
5A
Tricep Extension (Barbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5+ Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
8-12 Reps
-
Day 2
1
Floor Press (Barbell)
5 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
3
Floor Press (Barbell)
3 Sets
8-12 Reps
-
4A
Dips Between Chairs
3 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
5A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
5+ Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5-8 Reps
-
2
Floor Press (Barbell)
3 Sets
8-12 Reps
-
3
Floor Press (Barbell)
3 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
4B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
-