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Push pull legs(arm focus) Low volume high intensity

by Levente L.
4 athletes joined

Program Description

Push Pull Rest Leg Rest Repaet **Rest 2-5 miniutes between set and train with intensity. Control the eccentri . Use tempo. Ad some weight when you hit the rep ranges top** (these are the working set)

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    May 18, 2024 01:15
  • Last Edited
    Nov 08, 2024 07:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
2
One Arm Lateral Raise (Cable)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 8-10
4
Chest Fly (Machine)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 9
5
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Hammer Curl
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Katana Extension
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Single Arm High Row (Cable)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Face Pull
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
5-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 10
5
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
2
Katana Extension
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
5
Single Arm High Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
6
Face Pull
2 Sets
5-8 Reps
@10
Day 3
1
Side Crunch (Cable)
3 Sets
5-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
3
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
5-8 Reps
@10
5
Leg Extension
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
6
Leg Curl
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
3
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@8-10
4
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@9
5
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
6
Hammer Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9