Program Description
Push Pull Legs for the fellow gym goer who is lost
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 06, 2025 08:10
- Last EditedJun 18, 2025 12:08
Summary
Unlock your strength with the 12-week Push Pull Legs (Revised) program, designed for those ready to elevate their training. This structured routine focuses on three key workouts per week, targeting major muscle groups for balanced development. With a mix of compound lifts and isolation exercises, you'll build muscle and enhance your overall fitness. Perfect for gym-goers looking to maximize their gains while maintaining a manageable schedule. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Wall Sit
3
1 mins
-
4
Leg Press
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Wall Sit
3
0.5-1 mins
-
6
Lying Leg Curl
4
10-12 reps
-
7
Calf Raise (Bodyweight)
4
10-12 reps
-
8
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
6-8 Reps
-
2
Pull-Up (Assisted)4 Sets
6-8 Reps
-
3
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
4
Underhand Lat Pulldown4 Sets
8-10 Reps
-
5
Rear Delt Fly (Machine)4 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
-
7
Hammer Curl4 Sets
10-12 Reps
-
8
Seated Row (Machine)4 Sets
8-10 Reps
-
Day 1
1
Bench Press (Dumbbell)4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
-
3
Shoulder Press (Machine)4 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)4 Sets
10-12 Reps
-
6
Bench Press (Dumbbell)4 Sets
10-12 Reps
-
7
Chest Fly (Machine)4 Sets
8-10 Reps
-
8
Tricep Extension (Dumbbell)4 Sets
10-12 Reps
-
Day 3
1
Squat (Smith Machine)4 Sets
8-10 Reps
-
2
Lunge (Dumbbell)4 Sets
8-10 Reps
-
3
Wall Sit3 Sets
1 mins
-
4
Leg Press4 Sets
8-10 Reps
-
5
Lying Leg Curl4 Sets
10-12 Reps
-
6
Calf Raise (Bodyweight)4 Sets
10-12 Reps
-
7
Leg Extension4 Sets
10-12 Reps
-
8
Abs Crunch (Weighted)4 Sets
20-30 Reps
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