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Push Pull Legs - Complete and balanced

by Dimitris
32 athletes joined

Program Description

SOS WEEK 5- is a deload Drop 30% of your target weight and go unweighted on calisthenics

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2024 09:34
  • Last Edited
    Jun 18, 2025 11:09

Summary

Transform your physique with the Push Pull Legs - Complete and Balanced program! Over 5 weeks, you'll engage in a dynamic five-day split that targets all major muscle groups, ensuring balanced development and strength gains. Each session is packed with compound and isolation exercises, including heavy bench presses and weighted pull-ups, designed to push your limits and maximize muscle growth. Whether you're a seasoned lifter or just starting out, this program will elevate your training and help you achieve your fitness goals with confidence. Get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.4%
Upper Back
13.6%
Triceps
11.9%
Biceps
11.6%
Chest
10.2%
Front Delts
8.7%
Quadriceps
8.4%
Middle Delts
6.1%
Glutes
5.3%
Hamstrings
3.9%
Abs
2.1%
Adductors
1.3%
Forearms
1%
Lower Back
0.9%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Dip (Weighted)
1
3
10 reps
5 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Dip (Weighted)
1
3
10 reps
5 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Dip (Weighted)
1
3
10 reps
5 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Dip (Weighted)
1
3
10 reps
5 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
5 reps
-
-
2
Dip (Weighted)
1
3
10 reps
5 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
1
5 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
1
5 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
1
5 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
1
5 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
1
5 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
5 reps
3 reps
-
-
-
2
Deadlift (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
5 reps
3 reps
-
-
-
2
Deadlift (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
5 reps
3 reps
-
-
-
2
Deadlift (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
5 reps
3 reps
-
-
-
2
Deadlift (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
5 reps
3 reps
-
-
-
2
Deadlift (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
5 reps
8 reps
-
-
2
Pendlay Row
3
5 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
5 reps
8 reps
-
-
2
Pendlay Row
3
5 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
5 reps
8 reps
-
-
2
Pendlay Row
3
5 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
5 reps
8 reps
-
-
2
Pendlay Row
3
5 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
5 reps
8 reps
-
-
2
Pendlay Row
3
5 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
-
-
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Alternating Dumbbell Curl
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
-
-
-
2
Deadlift (Barbell)
4 Sets
5 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
-
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
-
-
2
Pendlay Row
3 Sets
5 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-