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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Triceps
10.1%
Biceps
9.8%
Quadriceps
9.8%
Hamstrings
9.5%
Lats
8.2%
Front Delts
7.9%
Middle Delts
7.7%
Chest
6.6%
Abs
5.8%
Glutes
5.8%
Rear Delts
2.9%
Lower Back
2.1%
Adductors
1.6%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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