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Push pull legs upper

by Aksh Khurana

Program Description

**Push Pull Legs Upper** is a dynamic 10-week program designed to build strength and muscle through a balanced push-pull-legs split. With 40 training days, you’ll engage in a variety of exercises targeting major muscle groups, including push-ups, rows, and squats, ensuring comprehensive development. Each workout is structured to challenge your limits and promote growth, making it suitable for both beginners and seasoned lifters. Get ready to transform your physique and enhance your performance with this effective training regimen!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 09, 2026 04:48
  • Last Edited
    Mar 09, 2026 10:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
10.3%
Front Delts
9.5%
Biceps
9.2%
Glutes
7.9%
Quadriceps
7%
Hamstrings
7%
Middle Delts
6.6%
Forearms
6.5%
Chest
5.4%
Lats
5.4%
Rear Delts
4.9%
Abs
1.9%
Adductors
1.9%
Lower Back
1.6%
Calves
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Overhead Extension (Dumbbell)
1
12 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Floor Chest Fly (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Glute Bridge (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
1
12 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Push Up
4 Sets
10 Reps
-
2
Floor Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Goblet Squat
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Push Up
3 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
9
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-