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BoostcampPNG

Push pull legs yurr

by Vince L.

Program Description

Helping started and for myself

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 02:46
  • Last Edited
    Aug 15, 2024 07:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Chest
10.4%
Quadriceps
10.1%
Front Delts
9.5%
Hamstrings
8.9%
Biceps
6.9%
Middle Delts
6.3%
Abs
5.8%
Glutes
5.8%
Forearms
4.8%
Upper Back
4.5%
Lats
4%
Calves
3.7%
Lower Back
1.8%
Adductors
1.5%
Abductors
0.7%
Rear Delts
0.4%
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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
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
2
10 reps
-
3C
Concentration Curl
2
10 reps
-
3D
Hammer Curl
2
10 reps
-
4A
Lateral Raise (Dumbbell)
1
10 reps
-
4B
Single Arm Overhead Tricep Extension
2
10 reps
-
4C
Concentration Curl
2
10 reps
-
4D
Bicep Curl (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
1
10 reps
-
5B
Single Arm Overhead Tricep Extension
2
10 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
-
1B
Sit Up
5
20 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
MEOW MEOW
4
20 reps
-
7
Arnold Press
3
8 reps
-
8
Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
5 Sets
10 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
10 Reps
-
Day 1
1
Barbell Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
3B
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
-
3C
Concentration Curl
2 Sets
10 Reps
-
3D
Hammer Curl
2 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
4B
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
-
4C
Concentration Curl
2 Sets
10 Reps
-
4D
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5A
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
5B
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
-
5C
Concentration Curl
2 Sets
10 Reps
-
5D
Wrist Curls
2 Sets
15 Reps
-
Day 2
1A
Bench Press (Barbell)
5 Sets
10 Reps
-
1B
Sit Up
5 Sets
20 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
MEOW MEOW
4 Sets
20 Reps
-
7
Arnold Press
3 Sets
8 Reps
-
8
Push Up
3 Sets
20 Reps
-