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Push Legs Pull

by Owen P.
4 athletes joined

Program Description

build strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 08:16
  • Last Edited
    Jun 18, 2025 12:16

Summary

Unlock your strength potential with the Push Legs Pull program! Over 16 weeks, you’ll engage in a balanced routine of pushing, leg, and pulling exercises, designed to be completed three times a week. This program incorporates foundational movements like the bench press, squats, and overhead presses, ensuring you build muscle and enhance overall strength. Ideal for those with a garage gym setup, each session is structured to maximize efficiency and results, making it perfect for lifters at any level. Get ready to transform your physique and elevate your training!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher (Barbell)
4
8 reps
RPE 8
5
Pec Deck (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 8
2
Squat (Low Bar)
4
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
8 reps
RPE 8
4
Dumbbell Row
1
8 reps
RPE 8
5
Seated Row (Cable)
1
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Skull Crusher (Barbell)
4 Sets
8 Reps
@8
5
Pec Deck (Machine)
4 Sets
8 Reps
@8
Day 2
1
Squat (Bodyweight)
4 Sets
8 Reps
@8
2
Squat (Low Bar)
4 Sets
8 Reps
@8
3
Seated Calf Raise
4 Sets
8 Reps
@8
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
Day 3
1
Bicep Curl (EZ Bar)
1 Set
8 Reps
@8
2
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
3
Lat Pulldown
1 Set
8 Reps
@8
4
Dumbbell Row
1 Set
8 Reps
@8
5
Seated Row (Cable)
1 Set
8 Reps
@8