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Pull Push Legs

by Vincent N.
185 athletes joined

Program Description

Hypertrophy and general strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Dec 23, 2023 09:13
  • Last Edited
    Aug 11, 2025 08:48

Summary

Unleash your strength with the Pull Push Legs program, a comprehensive 6-day workout designed to maximize muscle growth and enhance overall fitness. Over the course of one week, you'll tackle a balanced mix of pulling, pushing, and leg exercises, utilizing a full gym setup to target key muscle groups effectively. From weighted chin-ups to seated rows, each session is crafted to push your limits and elevate your performance. Get ready to build a stronger, more defined physique in just one week!
Muscle Engagement
Front
Back
MuscleSet
Lats
13.3%
Upper Back
13.3%
Triceps
10.9%
Middle Delts
9.3%
Front Delts
7.2%
Biceps
6.8%
Glutes
5.6%
Lower Back
5.6%
Abs
4.9%
Calves
4.4%
Hamstrings
4.1%
Rear Delts
3.8%
Chest
3.7%
Adductors
3.3%
Quadriceps
3%
Forearms
0.6%
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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
Chin-Up (Weighted)
3
6-10 reps
RPE 9-10
2
Seated Row (Cable)
3
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
2
Dip (Weighted)
2
5-8 reps
RPE 9-10
3
Lateral Raise (Cable)
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Hack Squat
2
6-10 reps
RPE 8-10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Reverse Hyperextension
2
8-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9-10
2
Seated Row (Cable)
3
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9-10
2
Seated Military Press (Barbell)
2
6-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
RPE 8-10
2
Good Morning
2
8-12 reps
RPE 8-9
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Reverse Hyperextension
2
8-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 4
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
5
Pullover (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 1
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
5
Pullover (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9-10
2
Dip (Weighted)
2 Sets
5-8 Reps
@9-10
3
Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2
Hack Squat
2 Sets
6-10 Reps
@8-10
3
Standing Calf Raise
3 Sets
6-12 Reps
@10
4
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Zercher Squat (Barbell)
2 Sets
5-8 Reps
@8-10
2
Good Morning
2 Sets
8-12 Reps
@8-9
3
Standing Calf Raise
3 Sets
6-12 Reps
@10
4
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9-10
2
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10