logo
BoostcampPNG

PUSH, PULL, LEGS SPLIT

by Adian F.
2 athletes joined
5.0
(1 rating)

Program Description

BUILDING A BOOTY, BUT ALSO GAINING SOME UPPER BODY

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 23, 2024 09:10
  • Last Edited
    Jun 18, 2025 09:50

Summary

Unleash your strength with the PUSH, PULL, LEGS SPLIT program! Over four weeks, you'll engage in a dynamic 4-day split designed to build muscle and enhance overall fitness. Each session focuses on major muscle groups, utilizing a mix of barbell, dumbbell, and machine exercises to maximize your gains. With a structured approach to progressive overload, you'll push your limits and see real results. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.4%
Quadriceps
15%
Chest
11.3%
Hamstrings
9.3%
Front Delts
7.7%
Triceps
7.7%
Upper Back
4.7%
Lats
4.7%
Calves
4.5%
Adductors
4.1%
Biceps
4%
Abs
4%
Lower Back
3.9%
Abductors
2.7%
Forearms
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Deadlifts
1
2
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
2
Hack Squat
1
2
1
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
3
Standing Glute Thrust
1
2
1
12 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9
4
Russian Deadlifts
4
10 reps
RPE 7
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Glute Kickback (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Deadlifts
1
2
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
2
Hack Squat
1
2
1
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
3
Standing Glute Thrust
1
2
1
12 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9
4
Russian Deadlifts
4
10 reps
RPE 7
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Glute Kickback (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Deadlifts
1
2
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
2
Hack Squat
1
2
1
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
3
Standing Glute Thrust
1
2
1
12 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9
4
Russian Deadlifts
4
10 reps
RPE 7
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Glute Kickback (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Deadlifts
1
2
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
2
Hack Squat
1
2
1
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
3
Standing Glute Thrust
1
2
1
12 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9
4
Russian Deadlifts
4
10 reps
RPE 7
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Glute Kickback (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Push Up
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
6
Front Raise
1
3
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Push Up
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
6
Front Raise
1
3
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Push Up
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
6
Front Raise
1
3
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Push Up
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
6
Front Raise
1
3
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Straight Leg Calf Raise
4
10 reps
RPE 7
4
Hip Adductor (Machine)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Seated Calf Raise
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Straight Leg Calf Raise
4
10 reps
RPE 7
4
Hip Adductor (Machine)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Seated Calf Raise
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Straight Leg Calf Raise
4
10 reps
RPE 7
4
Hip Adductor (Machine)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Seated Calf Raise
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Straight Leg Calf Raise
4
10 reps
RPE 7
4
Hip Adductor (Machine)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Seated Calf Raise
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
2
Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Dumbbell Row
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Deadlifts
1
2
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
2
Hack Squat
1
2
1
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
3
Standing Glute Thrust
1
2
1
12 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9
4
Russian Deadlifts
4
10 reps
RPE 7
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Glute Kickback (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
2
Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Dumbbell Row
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
2
Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Dumbbell Row
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Push Up
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
6
Front Raise
1
3
10 reps
10 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Straight Leg Calf Raise
4
10 reps
RPE 7
4
Hip Adductor (Machine)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Seated Calf Raise
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
2
Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Dumbbell Row
1
1
1
1
8 reps
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 3
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 1
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 4
1
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
2
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5