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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-