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Legs Push Pull (Base)

by Andrew Davies

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

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 06:41
  • Last Edited
    Nov 26, 2025 06:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Front Delts
10.5%
Hamstrings
10.3%
Quadriceps
9.2%
Glutes
8.1%
Triceps
7.8%
Lats
6.4%
Middle Delts
6.2%
Chest
5.7%
Rear Delts
4.9%
Calves
4.8%
Biceps
4.8%
Lower Back
2.6%
Adductors
2.4%
Abductors
2.2%
Abs
2%
Forearms
1.6%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Plate Loaded)
2
8 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Machine)
5
20 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Plate Loaded)
2
8 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Machine)
5
20 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Plate Loaded)
2
8 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Machine)
5
20 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Chest Press (Plate Loaded)
2
8 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Machine)
5
20 reps
-
10
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
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Hack Squat
3
12 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Hack Squat
3
12 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Hack Squat
3
12 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
2
20 reps
-
3
Leg Extension
2
15 reps
-
4
Hack Squat
3
12 reps
-
5
Pendulum Squat
3
10 reps
-
6
Leg Curl
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Romanian Deadlift (Barbell)
2
12 reps
-
9
Seated Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Bench Press (Close Grip)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Dumbbell)
5
15 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Bench Press (Close Grip)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Dumbbell)
5
15 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Bench Press (Close Grip)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Dumbbell)
5
15 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Pullover (Dumbbell)
2
15 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Bench Press (Close Grip)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
2
10 reps
-
8
Front Raise
4
15 reps
-
9
Lateral Raise (Dumbbell)
5
15 reps
-
10
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
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
2
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Preacher Curl
2
10 reps
-
8
Rack Pull (Barbell)
3
6 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Adductor (Machine)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
2 Sets
20 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10 Reps
-
5
Pendulum Squat
3 Sets
10 Reps
-
6
Leg Curl
2 Sets
10 Reps
-
7
Lying Leg Curl
2 Sets
10 Reps
-
8
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
20 Reps
-
Day 4
1
Hip Adductor (Machine)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
2 Sets
20 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Hack Squat
3 Sets
12 Reps
-
5
Pendulum Squat
3 Sets
10 Reps
-
6
Leg Curl
2 Sets
10 Reps
-
7
Lying Leg Curl
2 Sets
10 Reps
-
8
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
20 Reps
-
Day 2
1
Chest Fly (Machine)
2 Sets
12 Reps
-
2
Chest Press (Plate Loaded)
2 Sets
8 Reps
-
3
Pullover (Dumbbell)
2 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
6
Seated Dip (Machine)
2 Sets
12 Reps
-
7
Shoulder Press (Plate Loaded)
2 Sets
10 Reps
-
8
Front Raise
4 Sets
15 Reps
-
9
Lateral Raise (Machine)
5 Sets
20 Reps
-
10
Standing Calf Raise
3 Sets
10 Reps
-
Day 5
1
Chest Fly (Machine)
2 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
-
3
Pullover (Dumbbell)
2 Sets
15 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
6
Bench Press (Close Grip)
2 Sets
12 Reps
-
7
Shoulder Press (Plate Loaded)
2 Sets
10 Reps
-
8
Front Raise
4 Sets
15 Reps
-
9
Lateral Raise (Dumbbell)
5 Sets
15 Reps
-
10
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
12 Reps
-
2
Seated Row (Cable)
2 Sets
12 Reps
-
3
Straight Arm Pulldown
2 Sets
15 Reps
-
4
Face Pull
3 Sets
20 Reps
-
5
Hammer Curl (Cable)
2 Sets
15 Reps
-
6
Bicep Curl (Cable)
2 Sets
10 Reps
-
7
Preacher Curl
2 Sets
10 Reps
-
8
Rack Pull (Barbell)
3 Sets
6 Reps
-
9
Shrug (Dumbbell)
3 Sets
8 Reps
-
Day 6
1
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Straight Arm Pulldown
2 Sets
15 Reps
-
4
Face Pull
3 Sets
20 Reps
-
5
Hammer Curl (Cable)
2 Sets
15 Reps
-
6
Bicep Curl (Cable)
2 Sets
10 Reps
-
7
Preacher Curl
2 Sets
10 Reps
-
8
Rack Pull (Barbell)
3 Sets
6 Reps
-
9
Shrug (Dumbbell)
3 Sets
8 Reps
-