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Push/pull/legw

by Tom Piggott

Program Description

Basic push, pull, legs program. Each 5 set exercise will include 2 additional warm up set to get maximum us from the main 5. Can be done with a day's rest in in between mon/wed/Fri, for example. Can replace machine exercise with dumbell/barbell variant

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 08:28
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unleash your strength with the 10-week Push/Pull/Leg workout program, designed for those who want to maximize their gains in just three days a week. This program strategically targets all major muscle groups, ensuring balanced development and optimal recovery. Each session is packed with compound and isolation exercises, including military presses, bench presses, and lat pulldowns, tailored to challenge your limits and boost your performance. Perfect for garage gym enthusiasts, this plan will help you build muscle and enhance your overall fitness efficiently. Get ready to transform your physique!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Assisted)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
5 Sets
5 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
-
3
Seated Row (Machine)
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Stiff Leg Deadlift
3 Sets
5 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-