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Push Pull Legs, minimalist

by noahmjohnson

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
    Aug 21, 2024 09:04
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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
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