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Push pull legs

by Aadi
1 athletes joined

Program Description

All push pull legs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 30, 2024 02:02
  • Last Edited
    Jun 18, 2025 12:08

Summary

Unlock your strength with this dynamic 6-week Push Pull Legs program, designed for those ready to elevate their training. Committing to 6 days a week, you'll engage in targeted workouts that split muscle groups for optimal recovery and growth. Each session incorporates a variety of exercises, including classic lifts like the Bench Press and innovative movements like the Y Raise, ensuring a balanced approach to building muscle and strength. Perfect for all fitness levels, this program will challenge you and help you achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Front Delts
13.2%
Chest
12.4%
Biceps
11.8%
Lats
11.5%
Triceps
8.7%
Middle Delts
6.4%
Rear Delts
5.1%
Quadriceps
5%
Hamstrings
4%
Glutes
2.5%
Forearms
2.4%
Abs
1.5%
Adductors
0.5%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)
6 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Chest Fly (Cable)
6 Sets
-
5
Y Raise
4 Sets
-
6
Lu Raise
4 Sets
-
7
Front Raise
4 Sets
-
8
Arnold Press
4 Sets
-
Day 2
1
Overhead Tricep Extension (Cable)
1 Set
-
2
Tricep Pushdown (Cable)
1 Set
-
3
Skull Crusher (Barbell)
1 Set
-
4
Bicep Curl (Barbell)
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-
Day 1
1
Lat Pulldown
5 Sets
-
2
Seated Wide-Grip Row (Cable)
4 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Underhand Lat Pulldown
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
6
Y Raise
3 Sets
-
7
Seated Overhead Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Lat Pulldown
5 Sets
-
2
Seated Wide-Grip Row (Cable)
4 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Underhand Lat Pulldown
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
6
Hammer Curl
4 Sets
-
7
Bicep Curl (Barbell)
4 Sets
-
8
Bicep Curl (Dumbbell)
4 Sets
-
Day 5
1
Bench Press (Barbell)
6 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Chest Fly (Cable)
6 Sets
-
5
Y Raise
4 Sets
-
6
Lu Raise
4 Sets
-
7
Front Raise
4 Sets
-
8
Arnold Press
4 Sets
-
Day 6
1
Leg Press
4 Sets
-
2
Leg Curl
4 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
4 Sets
-
5
Squat (Paused)
4 Sets
-
6
Clean Deadlift
4 Sets
-
7
Wrist Curls
4 Sets
-
8
Hammer Curl
4 Sets
-