Push,Pull,Legs | Workout Programs | Boostcamp App |

Push,Pull,Legs

by

Program Description

Gain Muscle

Program Overview

Level

Intermediate, Novice

Goal

Muscle & Sculpting, Bodyweight Fitness, Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

120 minutes

Created

May 03, 2024 04:46

Last Edited

May 08, 2024 02:25

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Day 1

1

Pec Deck (Machine)

4 Sets

12 Reps

2

Bench Press (Barbell)

4 Sets

12 Reps

3

Chest Press (Machine)

4 Sets

12 Reps

4

Chest Fly (Cable)

4 Sets

12 Reps

5

V-Handle Tricep Pushdown (Cable)

4 Sets

12 Reps

6

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

Day 2

1

Wide Grip Lat Pulldown

3 Sets

1 Set

12 Reps

2

Lat Pulldown

3 Sets

12 Reps

3

Lat Pulldown (Neutral Grip)

3 Sets

12 Reps

4

Seated Row (Cable)

3 Sets

12 Reps

5

Cross Cable Rear Dealt Fly

3 Sets

12 Reps

6

T-Bar Row

3 Sets

12 Reps

7

Bicep Curl (Barbell)

3 Sets

12 Reps

8

Bicep Curl (Dumbbell)

3 Sets

12 Reps

9

Reverse Bicep Curl (EZ Bar)

3 Sets

12 Reps

10

Bicep Curl (Cable)

3 Sets

12 Reps

Day 3

1

Hip Adductor (Machine)

4 Sets

12 Reps

2

Hip Abductor (Machine)

4 Sets

12 Reps

3

Leg Extension

1 Set

3 Sets

12 Reps

12 Reps

@8

@9

4

Leg Curl

4 Sets

12 Reps

5

Squat (Smith Machine)

4 Sets

12 Reps

6

Goblet Squat

4 Sets

12 Reps

7

Leg Press (45 Degrees)

4 Sets

12 Reps

8

Standing Calf Raise

4 Sets

12 Reps

9

Lying Leg Curl

4 Sets

12 Reps

Day 4

1

Pec Deck (Machine)

4 Sets

12 Reps

2

Bench Press (Barbell)

4 Sets

12 Reps

3

Chest Press (Machine)

4 Sets

12 Reps

4

Chest Fly (Cable)

4 Sets

12 Reps

5

V-Handle Tricep Pushdown (Cable)

4 Sets

12 Reps

6

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

Day 5

1

Wide Grip Lat Pulldown

3 Sets

1 Set

12 Reps

2

Lat Pulldown

3 Sets

12 Reps

3

Lat Pulldown (Neutral Grip)

3 Sets

12 Reps

4

Seated Row (Cable)

3 Sets

12 Reps

5

Cross Cable Rear Dealt Fly

3 Sets

12 Reps

6

T-Bar Row

3 Sets

12 Reps

7

Bicep Curl (Barbell)

3 Sets

12 Reps

8

Bicep Curl (Dumbbell)

3 Sets

12 Reps

9

Reverse Bicep Curl (EZ Bar)

3 Sets

12 Reps

10

Bicep Curl (Cable)

3 Sets

12 Reps

Day 6

1

Hip Adductor (Machine)

4 Sets

12 Reps

2

Hip Abductor (Machine)

4 Sets

12 Reps

3

Leg Extension

1 Set

3 Sets

12 Reps

12 Reps

@8

@9

4

Leg Curl

4 Sets

12 Reps

5

Squat (Smith Machine)

4 Sets

12 Reps

6

Goblet Squat

4 Sets

12 Reps

7

Leg Press (45 Degrees)

4 Sets

12 Reps

8

Standing Calf Raise

4 Sets

12 Reps

9

Lying Leg Curl

4 Sets

12 Reps

Day 7

1

Run

1 Set

30 mins