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Push Pull Legs Upper Lower

by Suren S.
9 athletes joined

Program Description

Build muscle and strength. Run for as long as you need. Best order: Legs Push Pull Lower Upper Pull - Primary: Back, Secondary: Rear Delt/Rotator Cuff, Accessory - Triceps Push - Primary: Chest, Secondary: Shoulders, Accessory: biceps Legs - Primary: Quad, Secondary: Ham, Calfs, Accessory: Abs Upper - Primary: Shoulders, Secondary: Chest and Back Lower - Primary: Hams, Secondary: Quads, Calfs Accessory: bicep and triceps

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 21, 2024 04:30
  • Last Edited
    Aug 11, 2025 12:44

Summary

Unleash your strength with the Push Pull Legs Upper Lower program, designed for those ready to elevate their training in just one week. This 5-day split focuses on maximizing muscle engagement through targeted push, pull, and leg workouts, ensuring balanced development across all major muscle groups. Each session is packed with a mix of compound and isolation exercises, utilizing a full gym setup to help you build strength, improve endurance, and sculpt your physique. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
10.5%
Front Delts
9.1%
Chest
8.8%
Middle Delts
8.4%
Lats
8.1%
Quadriceps
6.9%
Biceps
6.7%
Glutes
6.2%
Hamstrings
5.7%
Rear Delts
4.2%
Calves
3.5%
Lower Back
3.4%
Abs
3.3%
Abductors
1.5%
Forearms
0.7%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3
Incline Chest Press (Machine)
3
12 reps
RPE 9
4A
Chest Fly (Cable)
3
12 reps
RPE 8.5
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
5A
Lateral Raise (Cable)
3
12 reps
RPE 8
5B
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Standing Calf Raise
3
10 reps
RPE 8
3
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
2A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
2B
Hammer Curl
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 8.5
4
Deadlift (Barbell)
3
8 reps
RPE 7.5
5
Leg Press
3
15 reps
RPE 7
6
Hip Abductor (Machine)
2
15 reps
RPE 7
7
Back Extension (Weighted)
3
12 reps
RPE 6.5
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7.5
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
4A
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
5A
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5B
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8.5
2
Standing Calf Raise
3 Sets
10 Reps
@8
3
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 5
1A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
1B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
2A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
2B
Hammer Curl
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
10 Reps
@8.5
4
Deadlift (Barbell)
3 Sets
8 Reps
@7.5
5
Leg Press
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
2 Sets
15 Reps
@7
7
Back Extension (Weighted)
3 Sets
12 Reps
@6.5