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Push, Pull, Legs

by Braydon H.
1 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 13, 2025 11:20
  • Last Edited
    May 18, 2025 09:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Chest Fly (Machine)
3
RPE 9
4
Lateral Raise (Machine)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Single Arm Tricep Extension (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Chest Fly (Machine)
3
RPE 9
4
Lateral Raise (Machine)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Single Arm Tricep Extension (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Chest Fly (Machine)
3
RPE 9
4
Lateral Raise (Machine)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Single Arm Tricep Extension (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Chest Fly (Machine)
3
RPE 9
4
Lateral Raise (Machine)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Single Arm Tricep Extension (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Chest Fly (Machine)
3
RPE 9
4
Lateral Raise (Machine)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Single Arm Tricep Extension (Cable)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
RPE 9
2
Chest Supported Row (Machine)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Face Pull
3
RPE 9
5
Shrug (Dumbbell)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
RPE 9
7
Bicep Curl (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
RPE 9
2
Chest Supported Row (Machine)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Face Pull
3
RPE 9
5
Shrug (Dumbbell)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
RPE 9
7
Bicep Curl (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
RPE 9
2
Chest Supported Row (Machine)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Face Pull
3
RPE 9
5
Shrug (Dumbbell)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
RPE 9
7
Bicep Curl (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
RPE 9
2
Chest Supported Row (Machine)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Face Pull
3
RPE 9
5
Shrug (Dumbbell)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
RPE 9
7
Bicep Curl (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
RPE 9
2
Chest Supported Row (Machine)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Face Pull
3
RPE 9
5
Shrug (Dumbbell)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
RPE 9
7
Bicep Curl (Machine)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Extension
3
-
5A
Hip Adductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Extension
3
-
5A
Hip Adductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Extension
3
-
5A
Hip Adductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Extension
3
-
5A
Hip Adductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Extension
3
-
5A
Hip Adductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
RPE 6
RPE 6.5
2
Shoulder Press (Machine)
2
1
RPE 6
RPE 6.5
3
Chest Fly (Machine)
2
1
RPE 6
RPE 6.5
4
Lateral Raise (Machine)
2
1
RPE 6
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
RPE 6
RPE 6.5
2
Shoulder Press (Machine)
2
1
RPE 6
RPE 6.5
3
Chest Fly (Machine)
2
1
RPE 6
RPE 6.5
4
Lateral Raise (Machine)
2
1
RPE 6
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
RPE 6
RPE 6.5
2
Shoulder Press (Machine)
2
1
RPE 6
RPE 6.5
3
Chest Fly (Machine)
2
1
RPE 6
RPE 6.5
4
Lateral Raise (Machine)
2
1
RPE 6
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
RPE 6
RPE 6.5
2
Shoulder Press (Machine)
2
1
RPE 6
RPE 6.5
3
Chest Fly (Machine)
2
1
RPE 6
RPE 6.5
4
Lateral Raise (Machine)
2
1
RPE 6
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
RPE 6
RPE 6.5
2
Shoulder Press (Machine)
2
1
RPE 6
RPE 6.5
3
Chest Fly (Machine)
2
1
RPE 6
RPE 6.5
4
Lateral Raise (Machine)
2
1
RPE 6
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
1
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
2
1
RPE 6
RPE 6.5
3
Seated Row (Cable)
2
1
RPE 6
RPE 6.5
4
Face Pull
2
1
RPE 6
RPE 6.5
5
Shrug (Dumbbell)
2
1
RPE 6
RPE 6.5
6
Bicep Curl (EZ Bar)
2
1
RPE 6
RPE 6.5
7
Bicep Curl (Machine)
2
1
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
2
1
RPE 6
RPE 6.5
3
Seated Row (Cable)
2
1
RPE 6
RPE 6.5
4
Face Pull
2
1
RPE 6
RPE 6.5
5
Shrug (Dumbbell)
2
1
RPE 6
RPE 6.5
6
Bicep Curl (EZ Bar)
2
1
RPE 6
RPE 6.5
7
Bicep Curl (Machine)
2
1
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
2
1
RPE 6
RPE 6.5
3
Seated Row (Cable)
2
1
RPE 6
RPE 6.5
4
Face Pull
2
1
RPE 6
RPE 6.5
5
Shrug (Dumbbell)
2
1
RPE 6
RPE 6.5
6
Bicep Curl (EZ Bar)
2
1
RPE 6
RPE 6.5
7
Bicep Curl (Machine)
2
1
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
2
1
RPE 6
RPE 6.5
3
Seated Row (Cable)
2
1
RPE 6
RPE 6.5
4
Face Pull
2
1
RPE 6
RPE 6.5
5
Shrug (Dumbbell)
2
1
RPE 6
RPE 6.5
6
Bicep Curl (EZ Bar)
2
1
RPE 6
RPE 6.5
7
Bicep Curl (Machine)
2
1
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
2
1
RPE 6
RPE 6.5
3
Seated Row (Cable)
2
1
RPE 6
RPE 6.5
4
Face Pull
2
1
RPE 6
RPE 6.5
5
Shrug (Dumbbell)
2
1
RPE 6
RPE 6.5
6
Bicep Curl (EZ Bar)
2
1
RPE 6
RPE 6.5
7
Bicep Curl (Machine)
2
1
RPE 6
RPE 6.5
Week 1
1 / 5 Weeks
Day 3
1
Leg Curl
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5A
Hip Adductor (Machine)
2 Sets
-
5B
Hip Abductor (Machine)
2 Sets
-
6
Seated Calf Raise
4 Sets
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
@6
@6.5
2
Shoulder Press (Machine)
2 Sets
1 Set
@6
@6.5
3
Chest Fly (Machine)
2 Sets
1 Set
@6
@6.5
4
Lateral Raise (Machine)
2 Sets
1 Set
@6
@6.5
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
@6
@6.5
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
@6
@6.5
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
@6
@6.5
2
Chest Supported Row (Machine)
2 Sets
1 Set
@6
@6.5
3
Seated Row (Cable)
2 Sets
1 Set
@6
@6.5
4
Face Pull
2 Sets
1 Set
@6
@6.5
5
Shrug (Dumbbell)
2 Sets
1 Set
@6
@6.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
@6
@6.5
7
Bicep Curl (Machine)
2 Sets
1 Set
@6
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
@9
2
Shoulder Press (Machine)
3 Sets
@9
3
Chest Fly (Machine)
3 Sets
@9
4
Lateral Raise (Machine)
3 Sets
@9
5
Overhead Tricep Extension (Cable)
3 Sets
@9
6
Single Arm Tricep Extension (Cable)
3 Sets
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
@9
2
Chest Supported Row (Machine)
3 Sets
@9
3
Seated Row (Cable)
3 Sets
@9
4
Face Pull
3 Sets
@9
5
Shrug (Dumbbell)
3 Sets
@9
6
Bicep Curl (EZ Bar)
3 Sets
@9
7
Bicep Curl (Machine)
3 Sets
@9