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Push, Legs, Pull

by Lucas
6 athletes joined

Program Description

Chest, shoulders, triceps, forearms Calves, hamstrings, quadriceps, glutes Biceps, Back, Abdominal, Traps, Lats

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 12:38
  • Last Edited
    Jun 18, 2025 10:41

Summary

Unleash your strength with the Push, Legs, Pull program! Over one week, you'll engage in a balanced routine that targets your upper body, legs, and back with three intense sessions. Each workout focuses on compound and isolation movements, including the Bench Press, Squat, and Deadlift, designed to maximize muscle growth and enhance overall power. Perfect for those who want to push their limits and see real results in just three days a week. Get ready to elevate your training and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-4 reps
RPE 10
2
Arnold Press
3
12-8 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-8 reps
RPE 10
4
Pec Deck (Machine)
1
2
15-10 reps
15-10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
3
20-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-8 reps
RPE 10
7
Wrist Curls
2
20-15 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-4 reps
RPE 10
2
Clean Deadlift
2
10-6 reps
RPE 10
3
Standing Calf Raise
3
12-6 reps
RPE 10
4
Leg Curl
3
10-8 reps
RPE 10
5
Leg Extension
3
10-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-6 reps
RPE 10
2
Lat Pulldown
3
10-6 reps
RPE 10
3
Seated Row (Cable)
3
8-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-6 reps
RPE 10
5
Sit Up
3
20-10 reps
RPE 10
6
Hammer Curl
3
12-8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-4 Reps
@10
2
Arnold Press
3 Sets
12-8 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12-8 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
15-10 Reps
15-10 Reps
-
@10
5
Lateral Raise (Dumbbell)
3 Sets
20-15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-8 Reps
@10
7
Wrist Curls
2 Sets
20-15 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20-15 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-4 Reps
@10
2
Clean Deadlift
2 Sets
10-6 Reps
@10
3
Standing Calf Raise
3 Sets
12-6 Reps
@10
4
Leg Curl
3 Sets
10-8 Reps
@10
5
Leg Extension
3 Sets
10-8 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10-6 Reps
@10
2
Lat Pulldown
3 Sets
10-6 Reps
@10
3
Seated Row (Cable)
3 Sets
8-6 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
12-6 Reps
@10
5
Sit Up
3 Sets
20-10 Reps
@10
6
Hammer Curl
3 Sets
12-8 Reps
@10