logo
BoostcampPNG

Push Pull Legs Upper Lower

by Suren S.
8 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
    Jun 18, 2025 08:10

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!
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
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