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Push pull legs home gym

by Munkar N.

Program Description

To help gain some strength

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2025 09:39
  • Last Edited
    Jul 23, 2025 09:52

Summary

Transform your fitness journey with this 12-week Push Pull Legs program, designed specifically for home gym enthusiasts. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups to build strength and endurance. Each workout is crafted to maximize your gains with effective movements like the Bench Press, Squat, and Romanian Deadlift, ensuring you get the most out of your training sessions. Get ready to push your limits and see real results from the comfort of your garage gym!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Incline Curl (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
90%
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
70%
5
Tricep Extension (Barbell)
3 Sets
10-15 Reps
60%
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
60%
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
90%
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
80%
3
Power Clean
3 Sets
6-8 Reps
80%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
70%
5
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
@7
6
Standing Calf Raise
3 Sets
10-15 Reps
60%
Day 2
1
Barbell Row
3 Sets
3-5 Reps
90%
2
Pull-Up (Bodyweight)
4 Sets
5-8 Reps
@6
3
Rack Pull (Barbell)
3 Sets
6-8 Reps
80%
4
Shrug (Barbell)
3 Sets
8-12 Reps
70%
5
Dumbbell Row
3 Sets
8-12 Reps
70%
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
60%