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Push Pull Legs 💪🏻 3 weeks

by عبدالله المعمري

Program Description

Lose weight while building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2024 07:40
  • Last Edited
    Dec 21, 2024 09:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
10
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10-14 reps
8-12 reps
-
-
2
Leg Curl
2
1
10-14 reps
8-12 reps
-
-
3
Leg Press
4
8-12 reps
-
4
Hip Adductor (Machine)
2
10-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Decline Crunch
1
1
24 reps
16 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Y Raise (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Machine)
2
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Back Extension
1
1
8-12 reps
8-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Dumbbell Bench Pullover
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Shoulder Press (Machine)
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
4
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Single Arm Iso Row
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5
Y Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
4 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Machine)
2 Sets
8-12 Reps
-
9
Hammer Curl
3 Sets
10-15 Reps
-
10
Back Extension
1 Set
1 Set
8-12 Reps
8-10 Reps
-
-
Day 1
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
4 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover
2 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
Day 4
1
High Row
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Y Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
2 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
8-12 Reps
-
9
Back Extension
1 Set
1 Set
8-12 Reps
8-10 Reps
-
-
Day 5
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
4 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover
2 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Leg Extension
2 Sets
1 Set
10-14 Reps
8-12 Reps
-
-
2
Leg Curl
2 Sets
1 Set
10-14 Reps
8-12 Reps
-
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Decline Crunch
1 Set
1 Set
24 Reps
16 Reps
-
-