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Push pull legs

by Cooper E.

Program Description

Strength, performance. Muscle secondary

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Sep 06, 2024 03:04
  • Last Edited
    Oct 21, 2024 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 10
4
Dip (Bodyweight)
1
1
1
10-12 reps
8-10 reps
6-8 reps
5
Tricep Extension (Dumbbell)
4
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
3
Upright Row (Barbell)
3
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
4
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Good Morning
4
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 10
3
Shrug (Barbell)
4
8-10 reps
RPE 10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 10
5
Ab Wheel
3
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Good Morning
4
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@10
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@10
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@10
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
5
Tricep Extension (Dumbbell)
4 Sets
8-10 Reps
@10
Day 5
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@10
3
Shrug (Barbell)
4 Sets
8-10 Reps
@10
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@10
5
Ab Wheel
3 Sets
8-10 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@10
3
Bench Press (Barbell)
3 Sets
8-10 Reps
@10
4
Dip (Weighted)
3 Sets
6-8 Reps
@10
5
Skull Crusher (Barbell)
4 Sets
8-10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
4
Good Morning
4 Sets
10-12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
Day 6
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
4
Good Morning
4 Sets
10-12 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@10