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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!
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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
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
-