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Pull, push and leg

by RACHNA NAMBIAR
1 athletes joined

Program Description

To get strong and fit

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 08, 2025 03:52
  • Last Edited
    Jun 08, 2025 04:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Pull Around
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Pull Around
3
12-15 reps
-
4
Pendlay Row
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lying Side Lateral Raise
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning (Smith Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
3
Pendlay Row
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Pull Around
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Lying Side Lateral Raise
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Good Morning
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
Day 4
1
Lat Pulldown
3 Sets
12-15 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
-
3
Pull Around
3 Sets
12-15 Reps
-
4
Pendlay Row
3 Sets
12-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
12-15 Reps
-
2
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3
Lying Side Lateral Raise
3 Sets
12-15 Reps
-
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Good Morning (Smith Machine)
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-