logo
BoostcampPNG

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 18, 2025 12:16

Summary

Transform your physique with the "Pull, Push and Leg" program, a comprehensive 6-week training plan designed for those ready to elevate their strength and conditioning. Committing to six days a week, you'll engage in a balanced mix of pulling, pushing, and leg exercises, utilizing a full gym setup to maximize your gains. Each workout targets key muscle groups, ensuring you build strength, enhance endurance, and achieve a well-rounded physique. Get ready to push your limits and see real results!
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
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
-