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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
    Jun 18, 2025 09:47

Summary

Experience a powerful week of training with this Push Pull Legs program designed for serious lifters. Over six days, you'll alternate between pushing and pulling movements, targeting major muscle groups for balanced strength and growth. Each session incorporates a variety of exercises, including weighted pull-ups, bench presses, and barbell rows, ensuring you maximize your gains. Perfect for those with access to a garage gym, this program will challenge your limits and elevate your performance. Get ready to push your boundaries and redefine your strength!
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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
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