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Regular Ass push pull legs

by Swarnajit
24 athletes joined

Program Description

This is something regular influencers follow to get a aesthetically pleasing physique but they won’t tell you

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2024 08:32
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unleash your strength with the Regular Ass Push Pull Legs program, a comprehensive 8-week plan designed for serious lifters. Committing to six days a week, you'll engage in a balanced routine that targets all major muscle groups through push, pull, and leg workouts. Each session is packed with effective exercises like the Incline Bench Press and Lat Pulldown, ensuring you build muscle and enhance your performance. Get ready to transform your physique and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Bench Press (Smith Machine)
3 Sets
-
4
Skull Crusher
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Preacher Curl (Barbell)
2 Sets
-
8
Shoulder Press (Machine)
3 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Reverse Pec Deck
3 Sets
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Preacher Curl (Barbell)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Tricep Extension (Barbell)
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Bench Press (Barbell)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Lying Tricep Extension (Barbell)
2 Sets
-
6
Shoulder Press (Machine)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-
Day 5
1
Chest Supported Row (Machine)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Bicep Curl (Cable)
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 6
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-