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Push Pull Legs Part 1

by Hussaine Almoathen
1 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 02:44
  • Last Edited
    Jan 03, 2026 03:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
11.8%
Biceps
11.4%
Front Delts
9.3%
Quadriceps
8.9%
Lats
8.1%
Chest
7.3%
Hamstrings
7.3%
Middle Delts
4.5%
Glutes
4.1%
Forearms
3.7%
Calves
3.3%
Rear Delts
2%
Adductors
1.6%
Abs
1.6%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Seated Row (Machine)
4
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Seated Row (Machine)
4
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Seated Row (Machine)
4
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Seated Row (Machine)
4
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Lying Leg Curl
4
12-15 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Lying Leg Curl
4
12-15 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Lying Leg Curl
4
12-15 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Lying Leg Curl
4
12-15 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
4
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Tricep Dip (Bodyweight)
1 Set
AMRAP
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Seated Row (Machine)
4 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Bicep Curl (Machine)
3 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Leg Extension
4 Sets
12-15 Reps
-
2
Lying Leg Curl
4 Sets
12-15 Reps
-
3
Walking Lunge
4 Sets
12 Reps
-
4
Leg Press
3 Sets
8-10 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-