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Push pull legs home gym

by
49 athletes joined

Program Description

To help gain some strength

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 02:11
  • Last Edited
    Jun 18, 2025 08:01

Summary

Transform your home workouts with this comprehensive 12-week Push Pull Legs program designed for the garage gym enthusiast. Committing just three days a week, you'll engage in a balanced routine that targets all major muscle groups through effective barbell and dumbbell exercises. Each session is carefully structured to build strength and enhance muscle definition, ensuring you maximize your gains without the need for a commercial gym. Get ready to push your limits and achieve your fitness goals from the comfort of your home!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Incline Curl (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
90%
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
70%
5
Tricep Extension (Barbell)
3 Sets
10-15 Reps
60%
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
60%
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
90%
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
80%
3
Power Clean
3 Sets
6-8 Reps
80%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
70%
5
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
@7
6
Standing Calf Raise
3 Sets
10-15 Reps
60%
Day 2
1
Barbell Row
3 Sets
3-5 Reps
90%
2
Pull-Up (Bodyweight)
4 Sets
5-8 Reps
@6
3
Rack Pull (Barbell)
3 Sets
6-8 Reps
80%
4
Shrug (Barbell)
3 Sets
8-12 Reps
70%
5
Dumbbell Row
3 Sets
8-12 Reps
70%
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
60%