Pull Push Lift Squat v3

by Ethan Beacom

2 athletes joined

Program Description

Become a monster.

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Sep 09, 2025 03:38
Last Edited
Sep 09, 2025 03:44

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.3%

Upper Back

13%

Glutes

10.7%

Triceps

8.8%

Hamstrings

7.4%

Abs

7.3%

Front Delts

6.1%

Chest

6%

Biceps

5.2%

Olympic

4.3%

Middle Delts

4.3%

Forearms

3.5%

Lower Back

2.6%

Calves

2.2%

Lats

2.2%

Adductors

1.5%

Other

0.5%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

4

-

2

Overhead Squat

4

-

3

Leg Extension

4

-

4

Lying Leg Curl

4

-

5

Hack Squat

4

-

6

Seated Calf Raise

4

-

7

Jump Squat

3

-

8

Plank

2

-

Day 2

1

Pull-Up (Bodyweight)

4

-

2

Dumbbell Bent-Over Row

4

-

3

Hang Clean

4

-

4

Reverse Bicep Curl (EZ Bar)

4

-

5

Reverse Bicep Curl (EZ Bar)

4

-

6

Reaching Situp

3

-

7

Flutter Kicks

1

-

Day 3

1

Bench Press (Barbell)

4

-

2

Dip (Bodyweight)

4

-

3

Dip (Assisted)

1

-

4

Hang Snatch

4

-

5

Cable Crossover

4

-

6

Isolated Dumbbell Press

4

-

7

Skull Crusher (Barbell)

4

-

8

Burpee

1

-

Day 4

1

Arnold Press

4

-

2

Clean Deadlift

4

-

3

Military Press (Barbell)

4

-

4

Shrug (Dumbbell)

4

-

5

Farmer's Walk (Weighted)

4

-

6

Kettlebell Swing

3

-

7

V-Up

3

-

Day 1

1

Squat (Barbell)

4 Sets

-

2

Overhead Squat

4 Sets

-

3

Leg Extension

4 Sets

-

4

Lying Leg Curl

4 Sets

-

5

Hack Squat

4 Sets

-

6

Seated Calf Raise

4 Sets

-

7

Jump Squat

3 Sets

-

8

Plank

2 Sets

-

Day 2

1

Pull-Up (Bodyweight)

4 Sets

-

2

Dumbbell Bent-Over Row

4 Sets

-

3

Hang Clean

4 Sets

-

4

Reverse Bicep Curl (EZ Bar)

4 Sets

-

5

Reverse Bicep Curl (EZ Bar)

4 Sets

-

6

Reaching Situp

3 Sets

-

7

Flutter Kicks

1 Set

-

Day 3

1

Bench Press (Barbell)

4 Sets

-

2

Dip (Bodyweight)

4 Sets

-

3

Dip (Assisted)

1 Set

-

4

Hang Snatch

4 Sets

-

5

Cable Crossover

4 Sets

-

6

Isolated Dumbbell Press

4 Sets

-

7

Skull Crusher (Barbell)

4 Sets

-

8

Burpee

1 Set

-

Day 4

1

Arnold Press

4 Sets

-

2

Clean Deadlift

4 Sets

-

3

Military Press (Barbell)

4 Sets

-

4

Shrug (Dumbbell)

4 Sets

-

5

Farmer's Walk (Weighted)

4 Sets

-

6

Kettlebell Swing

3 Sets

-

7

V-Up

3 Sets

-