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Mtown Push Pull Leg

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3 athletes joined
4.0
(1 rating)

Program Description

Get jacked

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2025 10:26
  • Last Edited
    Jun 18, 2025 09:58

Summary

Unleash your strength with the Mtown Push Pull Leg program, a comprehensive 16-week training plan designed for serious lifters. With three focused sessions each week, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, including heavy hitters like the Bench Press and Pull-Up, tailored to build power and definition. Get ready to challenge yourself and transform your physique with this structured approach to training!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
80%
-
3
Overhead Press (Barbell)
3 Sets
6 Reps
85%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
70%
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
70%
Day 2
1
Pull-Up (Weighted)
3 Sets
6 Reps
85%
2
Barbell Row
3 Sets
8 Reps
80%
3
Lat Pulldown
3 Sets
8 Reps
80%
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
70%
Day 3
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
85%
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
80%
3
Leg Press
3 Sets
10 Reps
75%
4
Seated Hamstring Curl
3 Sets
10 Reps
75%
5
Leg Extension
3 Sets
10 Reps
75%