Program Description
Transform your lower body and upper body strength with the Legs Push Pull program, a comprehensive 4-week training plan designed for all fitness levels. Commit to just 45-60 minutes a day, 6 days a week, and experience targeted workouts that maximize muscle growth and enhance your physique. Utilizing full gym equipment, this program blends effective bodybuilding techniques to ensure you build strength and definition across all major muscle groups. Get ready to push your limits and see real results!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedOct 21, 2025 06:41
- Last EditedOct 22, 2025 07:46
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.6%
Glutes
9.5%
Upper Back
8.9%
Biceps
8.9%
Quadriceps
8.5%
Triceps
7.2%
Front Delts
7%
Calves
6.2%
Middle Delts
6.2%
Chest
5.8%
Lower Back
4.8%
Forearms
3.9%
Lats
3.7%
Abductors
3.5%
Adductors
3.1%
Abs
1.5%
Rear Delts
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
15 reps
-
4
Seated Dip (Machine)
2
12 reps
-
5
Seated Military Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
15 reps
-
4
Seated Dip (Machine)
2
12 reps
-
5
Seated Military Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
15 reps
-
4
Seated Dip (Machine)
2
12 reps
-
5
Seated Military Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
15 reps
-
4
Seated Dip (Machine)
2
12 reps
-
5
Seated Military Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Hack Squat
3
12 reps
-
4
Pendulum Squat
3
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Hack Squat
3
12 reps
-
4
Pendulum Squat
3
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Hack Squat
3
12 reps
-
4
Pendulum Squat
3
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
20 reps
-
3
Hack Squat
3
12 reps
-
4
Pendulum Squat
3
12 reps
-
5
Leg Curl
2
10 reps
-
6
Lying Leg Curl
2
12 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Tricep Extension (Machine)
2
15 reps
-
4
Bench Press (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Tricep Extension (Machine)
2
15 reps
-
4
Bench Press (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Tricep Extension (Machine)
2
15 reps
-
4
Bench Press (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Tricep Extension (Machine)
2
15 reps
-
4
Bench Press (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Rack Pull (Barbell)
3
6 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Preacher Curl
2
15 reps
-
8
Reverse Curl (Barbell)
3
25 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Adductor (Machine)3 Sets
12 Reps
-
2
Hip Abductor (Machine)3 Sets
20 Reps
-
3
Leg Extension2 Sets
15 Reps
-
4
Leg Press (45 Degrees)4 Sets
12 Reps
-
5
Leg Curl2 Sets
10 Reps
-
6
Lying Leg Curl2 Sets
12 Reps
-
7
Romanian Deadlift (Barbell)2 Sets
8 Reps
-
8
Seated Calf Raise3 Sets
20 Reps
-
Day 2
1
Chest Fly (Machine)2 Sets
12 Reps
-
2
Chest Press (Machine)2 Sets
10 Reps
-
3
Tricep Pushdown (Cable)2 Sets
15 Reps
-
4
Seated Dip (Machine)2 Sets
12 Reps
-
5
Seated Military Press (Smith Machine)3 Sets
10 Reps
-
6
Lateral Raise (Machine)3 Sets
20 Reps
-
7
Standing Calf Raise3 Sets
10 Reps
-
Day 3
1
Lat Pulldown2 Sets
12 Reps
-
2
Seated Row (Cable)2 Sets
12 Reps
-
3
Rack Pull (Barbell)3 Sets
6 Reps
-
4
Shrug (Dumbbell)3 Sets
8 Reps
-
5
Hammer Curl (Cable)2 Sets
20 Reps
-
6
Bicep Curl (Cable)2 Sets
12 Reps
-
7
Preacher Curl2 Sets
15 Reps
-
8
Reverse Curl (Barbell)3 Sets
25 Reps
-
Day 4
1
Hip Adductor (Machine)3 Sets
12 Reps
-
2
Hip Abductor (Machine)3 Sets
20 Reps
-
3
Hack Squat3 Sets
12 Reps
-
4
Pendulum Squat3 Sets
12 Reps
-
5
Leg Curl2 Sets
10 Reps
-
6
Lying Leg Curl2 Sets
12 Reps
-
7
Romanian Deadlift (Barbell)2 Sets
8 Reps
-
8
Seated Calf Raise3 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)2 Sets
10 Reps
-
2
Incline Bench Press (Barbell)2 Sets
6 Reps
-
3
Tricep Extension (Machine)2 Sets
15 Reps
-
4
Bench Press (Close Grip)2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
6
Shoulder Press (Plate Loaded)3 Sets
10 Reps
-
7
Standing Calf Raise3 Sets
10 Reps
-
Day 6
1
Lat Pulldown (Close Grip)2 Sets
12 Reps
-
2
Bent Over Row (Barbell)2 Sets
10 Reps
-
3
Rack Pull (Barbell)3 Sets
6 Reps
-
4
Shrug (Dumbbell)3 Sets
8 Reps
-
5
Hammer Curl (Cable)2 Sets
20 Reps
-
6
Bicep Curl (Cable)2 Sets
12 Reps
-
7
Preacher Curl2 Sets
15 Reps
-
8
Reverse Curl (Barbell)3 Sets
25 Reps
-