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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
    Jun 18, 2025 07:54

Summary

Unleash your strength with the Push, Pull, Legs program, a comprehensive 5-week training plan designed for serious lifters. With five dedicated workout days each week, you'll target every major muscle group through a balanced mix of compound and isolation exercises. Expect to build muscle and enhance your overall fitness as you progress through targeted push, pull, and leg days. Get ready to elevate your training and achieve your goals with a structured routine that delivers results!
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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
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