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Push Pull Legs, minimalist

by noahmjohnson
1 athletes joined

Program Description

Get strength and size without sacrificing hours at the gym. You can do these routines all in the same week but it is ok for those who can only go when they have the time to just do the next routine in the program.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 20, 2024 03:06
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unlock your strength potential with this minimalist 4-week Push Pull Legs program, designed for six days of focused training. Each session targets major muscle groups through compound movements and isolation exercises, ensuring balanced development and optimal recovery. With a garage gym setup, you'll utilize essential equipment to maximize your gains while keeping your routine efficient and effective. Get ready to elevate your lifting game and achieve the results you’ve been striving for!
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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
Bench Press (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 8.5
RPE 6
2
Overhead Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Seated Row (Machine)
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Seated Row (Machine)
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Seated Row (Machine)
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Seated Row (Machine)
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Dead Hang
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
3-6 reps
RPE 8.5
RPE 6
2
Leg Extension
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8.5
@6
2
Overhead Press (Machine)
4 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
4
Leg Curl
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1-3 Reps
3-6 Reps
@8.5
@6
2
Leg Extension
4 Sets
10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
10 Reps
-
4
Hip Abductor (Machine)
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-6 Reps
@8.5
@6
2
Lat Pulldown
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
10 Reps
-
4
Dead Hang
1 Set
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-6 Reps
@8.5
@6
2
Seated Row (Machine)
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
10 Reps
-
4
Dead Hang
1 Set
-
Day 6
1
Squat (Barbell)
1 Set
2 Sets
1-3 Reps
3-6 Reps
@8.5
@6
2
Leg Extension
4 Sets
10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
10 Reps
-
4
Hip Abductor (Machine)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
3-6 Reps
@8.5
@6
2
Overhead Press (Machine)
4 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
4
Leg Curl
4 Sets
10 Reps
-