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Push pull legs
by Aadi
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
Jul 01, 2024 10:54
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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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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