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Push Pull Legs

by Aaron V.
5 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
    Jun 18, 2025 11:44

Summary

Transform your physique with this comprehensive 8-week Push Pull Legs program, designed for serious lifters ready to maximize strength and muscle growth. Committing to six days a week, you'll alternate between push, pull, and leg workouts, focusing on compound and isolation exercises for balanced development. Each session is meticulously crafted to challenge your limits and elevate your performance. Equip yourself with the full gym setup and get ready to sculpt a stronger, more defined body!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
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