Program Description
Do each day as you can, but 3 workouts per week minimum.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2024 03:33
- Last EditedJun 18, 2025 07:48
Summary
Unlock your strength potential with this comprehensive 8-week Push, Pull, Legs program designed for serious lifters. Training three days a week, you'll focus on compound movements like the bench press and squat, complemented by targeted accessory work to build muscle and enhance your overall performance. Each session is crafted to push your limits, ensuring you maximize gains while promoting recovery. Get ready to transform your physique and elevate your training game!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Cable Crossover4 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)4 Sets
12 Reps
-
6
Bicep Curl With Band4 Sets
12 Reps
-
7
Rotary Cuff External Rotation4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Hip Thrust (Machine)4 Sets
12 Reps
-
3
Lunge (Dumbbell)4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)4 Sets
12 Reps
-
5
Standing Calf Raise4 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Chest Supported Row (Machine)4 Sets
10 Reps
-
3
Pullover (EZ Bar)4 Sets
12 Reps
-
4
High Pull4 Sets
12 Reps
-
5
Bicep Curl (Cable)4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)4 Sets
12 Reps
-
7
Lying Leg Raise4 Sets
15 Reps
-