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Push/Pull/Leg

by Davide Cacceta

Program Description

Beginning

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 10, 2025 07:38
  • Last Edited
    Jul 15, 2025 04:45

Summary

Embark on a transformative 5-week journey with the Push/Pull/Leg workout program, designed for those looking to build strength and muscle efficiently. Committing just one day a week, you'll engage in targeted exercises like the Barbell Bench Press and Chest Fly, focusing on major muscle groups to maximize gains. Each session is structured to challenge your limits and promote recovery, making it perfect for busy schedules. Equip yourself with a full gym and get ready to elevate your fitness game!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
12 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
12 Reps
-