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Push Pull Legs

by LLCOOLK
9 athletes joined

Program Description

This 3 day a week PPL is for the man or women looking to grow muscle while allowing time for recovery and free up time outside the gym for those with busy schedules and family life. Don’t be afraid of the lower volumes, trust me it’s enough if giving a 100% focus and intensity. This program is perfect for those wanting to transform there body for everyday or life or those wanting to step on stage.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2024 10:10
  • Last Edited
    Jun 18, 2025 10:28

Summary

Unlock your strength potential with this 8-week Push Pull Legs program, designed for those looking to maximize muscle growth and enhance overall fitness. Committing just three days a week, you'll engage in targeted workouts focusing on chest, back, legs, and arms, utilizing a variety of equipment commonly found in garage gyms. Each session is crafted to challenge your limits and promote balanced development, ensuring you build strength efficiently. Get ready to push your boundaries and achieve the results you've been striving for!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Cable Crossover
2
12-15 reps
RPE 9
4
Seated Barbell Shoulder Press
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 9
2
Lat Pulldown Netural TMJ
2
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Row
1
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
10-15 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Curl
2
12-15 reps
RPE 9
4
Lunge (Dumbbell)
1
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
3
Cable Crossover
2 Sets
12-15 Reps
@9
4
Seated Barbell Shoulder Press
2 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
Day 2
1
T-Bar Row
2 Sets
8-12 Reps
@9
2
Lat Pulldown Netural TMJ
2 Sets
8-12 Reps
@9
3
Seated Row (Cable)
2 Sets
8-12 Reps
@9
4
Rear Delt Row
1 Set
8-12 Reps
@9
5
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
10-15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9
2
Hack Squat
2 Sets
8-12 Reps
@9
3
Leg Curl
2 Sets
12-15 Reps
@9
4
Lunge (Dumbbell)
1 Set
10-12 Reps
@9
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9