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Push pull leg X Upper lower

by Andre G.

Program Description

Unleash your strength with the "Push Pull Leg X Upper Lower" program! This comprehensive 7-day workout plan is designed to maximize muscle growth and enhance overall fitness through a balanced approach to training. Each day targets specific muscle groups with a mix of compound and isolation exercises, ensuring you hit every angle for optimal results. With a focus on intensity and proper form, you'll push your limits and see real progress in just one week. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 20, 2025 10:56
  • Last Edited
    Jul 21, 2025 12:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8 reps
RPE 9.5-10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
8 reps
RPE 9.5
5
JM Press (Smith Machine)
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9.5
2
T-Bar Row
2
8 reps
RPE 10
3
Single Arm Row (Cable)
2
8 reps
RPE 9.5
4
Reverse Pec Deck
3
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
9 reps
RPE 9.5
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Stiff Leg Deadlift
2
8 reps
RPE 9.5
3
Seated Calf Raise
3
10 reps
RPE 9.5
4
Leg Extension
2
9 reps
RPE 10
5
Leg Press
2
10 reps
RPE 9
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 9.5
4
T-Bar Row
2
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 9.5
6
Lateral Raise (Machine)
2
10 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
JM Press (Smith Machine)
2
8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
9 reps
RPE 10
10
Hammer Curl (Cable)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 9.5
3
Seated Calf Raise
2
10 reps
RPE 9.5
4
Hip Thrust (Machine)
3
10 reps
RPE 9.5
5
Leg Curl
2
8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
8 Reps
@9.5-10
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10 Reps
@9.5
4
Shoulder Press (Machine)
2 Sets
8 Reps
@9.5
5
JM Press (Smith Machine)
2 Sets
8 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@9.5
2
T-Bar Row
2 Sets
8 Reps
@10
3
Single Arm Row (Cable)
2 Sets
8 Reps
@9.5
4
Reverse Pec Deck
3 Sets
10 Reps
@9.5
5
Preacher Curl (Dumbbell)
2 Sets
9 Reps
@9.5
6
Hammer Curl (Cable)
2 Sets
10 Reps
@10
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Stiff Leg Deadlift
2 Sets
8 Reps
@9.5
3
Seated Calf Raise
3 Sets
10 Reps
@9.5
4
Leg Extension
2 Sets
9 Reps
@10
5
Leg Press
2 Sets
10 Reps
@9
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
Day 4
No exercises added to this day
Day 5
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@9.5
4
T-Bar Row
2 Sets
8 Reps
@10
5
Reverse Pec Deck
2 Sets
10 Reps
@9.5
6
Lateral Raise (Machine)
2 Sets
10 Reps
@9.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
8
JM Press (Smith Machine)
2 Sets
8 Reps
@10
9
Preacher Curl (Dumbbell)
2 Sets
9 Reps
@10
10
Hammer Curl (Cable)
2 Sets
8 Reps
@10
Day 6
1
Leg Extension
2 Sets
8 Reps
@10
2
Hack Squat
3 Sets
10 Reps
@9.5
3
Seated Calf Raise
2 Sets
10 Reps
@9.5
4
Hip Thrust (Machine)
3 Sets
10 Reps
@9.5
5
Leg Curl
2 Sets
8 Reps
@9.5
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
Day 7
No exercises added to this day