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Ideal Push-Pull-Legs for hypertrophy no bs best for muscle.G

by Koustubh D
16 athletes joined

Program Description

Its the ideal Push Pull Legs workout program based on ideal volume loading with minimum exercises which helps us to go do different exercise on different cycles . And helps in ideal recovery and muscle growth.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 06, 2024 07:52
  • Last Edited
    Jun 18, 2025 09:46

Summary

Transform your physique with this no-nonsense 4-week Push-Pull-Legs program, meticulously crafted for hypertrophy and designed for those serious about muscle growth. Train every day with a balanced mix of compound and isolation exercises, utilizing equipment you have at home. Each session targets specific muscle groups, ensuring optimal recovery and maximum gains. Get ready to push your limits and see real results as you commit to this intense yet rewarding journey!
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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)
4
6 reps
RPE 7.5
2
Chest Press (Machine)
4
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 7.5
5
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Chest Press (Machine)
4
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 7.5
5
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Chest Press (Machine)
4
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 7.5
5
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Chest Press (Machine)
4
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 7.5
5
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8.5
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8.5
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8.5
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8.5
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
2
Light Jog
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
2
Light Jog
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
2
Light Jog
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
2
Light Jog
1
60 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
4
Skull Crusher
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
4
Skull Crusher
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
4
Skull Crusher
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
4
Skull Crusher
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Hammer Curl
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Hammer Curl
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Hammer Curl
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Hammer Curl
4
12 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Hamstring Curl
4
12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Hamstring Curl
4
12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Hamstring Curl
4
12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Hamstring Curl
4
12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Chest Press (Machine)
4 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@7.5
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
6 Sets
6 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
60 mins
-
2
Light Jog
1 Set
60 mins
@6.5
Day 5
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
4
Skull Crusher
4 Sets
10 Reps
@8
Day 6
1
Bent Over Row (Barbell)
6 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Hammer Curl
4 Sets
12 Reps
@8.5
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Hamstring Curl
4 Sets
12 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8