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Push, pull, legs, arm, back

by Silver Kallas
6 athletes joined

Program Description

Made myself a program and i’m gonna try it for few weeks and i will share it with all of you but do your research bc i’m not professional and just took these workouts from youtube and did a program here. I have 8 months experience so not a lot. Good luck

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 26, 2024 11:09
  • Last Edited
    Jun 18, 2025 12:47

Summary

Unlock your strength potential with this comprehensive 5-week program designed to sculpt your entire upper body through a push, pull, legs, arms, and back split. Committing to five days a week, you'll engage in targeted workouts that include essential lifts like the Bench Press and Seated Row, ensuring balanced development and muscle growth. Each session is crafted to challenge your limits while enhancing your technique. Elevate your fitness journey and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19%
Biceps
18.4%
Upper Back
12.9%
Lats
9%
Hamstrings
6.2%
Quadriceps
5.3%
Chest
5%
Middle Delts
5%
Front Delts
5%
Rear Delts
3.2%
Glutes
3.2%
Abs
3.2%
Lower Back
2.2%
Forearms
1.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
Day 2
1
Seated Row (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Shrug (Dumbbell)
2 Sets
-
4
Face Pull
2 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 3
1
Hack Squat
2 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Leg Extension
2 Sets
-
6
Leg Raise (Captain's Chair)
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
-
2
Rope Curls
4 Sets
20 Reps
-
3
Ez Bar Skull Crushers
4 Sets
20 Reps
-
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
-
5
French Press
4 Sets
20 Reps
-
6
Hammer Curl
4 Sets
20 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-