Push Pull Legs | Workout Programs | Boostcamp App |

Push Pull Legs

by Aaron V.

4 athletes joined

Program Description

Maintenance of muscle during the cut

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Mar 08, 2024 12:20

Last Edited

Jul 02, 2024 05:57

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Day 2

1

Bench Press (Barbell)

3 Sets

10 Reps

@9

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

@9

3

Upright Row (Cable)

3 Sets

10 Reps

@9

4

Lateral Raise (Cable)

3 Sets

10 Reps

@9

5

Dip (Assisted)

3 Sets

8 Reps

@9

Day 3

1

Bent Over Row (Barbell)

3 Sets

8 Reps

@8

2

Lat Pulldown

3 Sets

8 Reps

@9

3

Face Pull

3 Sets

10 Reps

@9

4

Pull-Up (Assisted)

1 Set

10 Reps

@8

5

Bicep Curl (Cable)

3 Sets

10 Reps

@9

Day 1

1A

Leg Extension

3 Sets

12 Reps

@9

1B

Goblet Squat

3 Sets

10 Reps

@10

2A

Back Extension (Weighted)

1 Set

12 Reps

@9

2B

Back Extension

1 Set

6 Reps

@10

3

Leg Curl

3 Sets

12 Reps

@8.5

4

Sumo Deadlift (Dumbbell)

3 Sets

10 Reps

@8.5

Day 6

1

Seal Row

3 Sets

10 Reps

@9

2

Single Arm Iso Row

3 Sets

8 Reps

@9

3

Lat Pulldown

3 Sets

8 Reps

@9

4

Face Pull

3 Sets

10 Reps

@9

5

Bicep Curl (Machine)

3 Sets

8 Reps

@9

Day 5

1

Overhead Press (Barbell)

3 Sets

8 Reps

@9

2

Lateral Raise (Cable)

3 Sets

8 Reps

@9

3

Chest Press (Machine)

3 Sets

10 Reps

@9

4

Incline Chest Press (Machine)

3 Sets

10 Reps

@9

5

Tricep Extension (Cable)

3 Sets

10 Reps

@9

Day 4

1

Hack Squat

3 Sets

8 Reps

@8

2

Leg Extension

3 Sets

12 Reps

@9

3

Romanian Deadlift (Barbell)

3 Sets

3 Reps

@9

4

Leg Curl

3 Sets

10 Reps

@9

5

Hip Thrust (Barbell)

3 Sets

10 Reps

@9