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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
    Jul 22, 2024 03:45
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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
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