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Push-Pull-Legs Alt.

by Michael S.
2 athletes joined

Program Description

**Push-Pull-Legs Alt.** is an 8-week program designed to maximize your strength and hypertrophy through a balanced push-pull-legs split. With 24 training sessions, each lasting approximately 80 minutes, you'll engage in compound and isolation movements targeting all major muscle groups. This program is tailored for intermediate to advanced lifters, focusing on powerlifting and powerbuilding techniques. Equip yourself with a full gym and get ready to elevate your training to the next level!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 26, 2025 06:18
  • Last Edited
    Oct 27, 2025 05:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Hamstrings
10.8%
Glutes
9.6%
Upper Back
8.9%
Front Delts
8.5%
Triceps
8.3%
Middle Delts
7.9%
Chest
7%
Lats
6.3%
Biceps
4.5%
Rear Delts
3.2%
Adductors
3.2%
Abs
2.5%
Lower Back
1.2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Barbell Row
4
8 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
86%
2
Barbell Row
4
8 reps
83%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
87%
2
Barbell Row
4
8 reps
85%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
43%
2
Barbell Row
4
8 reps
40%
3
Lat Pulldown
3
10 reps
RPE 6
4
Drag Curl
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
86%
2
Barbell Row
4
8 reps
83%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
87%
2
Barbell Row
4
8 reps
85%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
88%
2
Barbell Row
4
8 reps
87%
3
Lat Pulldown
3
10 reps
RPE 8
4
Drag Curl
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 10
2
Barbell Row
1
1 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 6
4
Drag Curl
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press (45 Degrees)
4
8 reps
70%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Leg Press (45 Degrees)
4
8 reps
71%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Leg Press (45 Degrees)
4
8 reps
72%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
40%
2
Leg Press (45 Degrees)
4
8 reps
35%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Leg Press (45 Degrees)
4
8 reps
71%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Leg Press (45 Degrees)
4
8 reps
72%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
86%
2
Leg Press (45 Degrees)
4
8 reps
73%
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Press (45 Degrees)
1
1 reps
RPE 10
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
4
8 reps
73%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
4
8 reps
75%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
40%
2
Bench Press (Barbell)
4
8 reps
35%
3
Chest Fly (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
4
8 reps
71%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
4
8 reps
75%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
4
8 reps
77%
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Barbell Row
4 Sets
8 Reps
80%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Drag Curl
3 Sets
15 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Leg Press (45 Degrees)
4 Sets
8 Reps
70%
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8