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BoostcampPNG

Push Pull Leg (Experimental)

by Cawey L.
3 athletes joined

Program Description

I still experimenting

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 06, 2024 07:15
  • Last Edited
    Oct 26, 2024 06:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
15 reps
20 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
1
15 reps
20 reps
RPE 8
RPE 10
3
Meadow Row
3
20 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
6
Single Arm Iso Row
3
3
10 reps
15 reps
RPE 7
RPE 8.5
7
Bicep Curl (Dumbbell)
3
1
10 reps
15 reps
RPE 7
RPE 10
8
Bicep Curl (Cable)
4
15 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 10
3
Leg Curl
3
1
15 reps
20 reps
RPE 9
RPE 10
4
Leg Extension
3
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
6
1
15 reps
20 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
4
10 reps
RPE 9
7
Hamstring Curl
3
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
9
Leg Press
3
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 10
2
Seated Row (Cable)
3
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
5
Barbell Row
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8.5
3
Dip (Weighted)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
20 reps
RPE 8
6
Push Up
3
10 reps
RPE 7
7
Cable Crossover
3
1
15 reps
15 reps
RPE 8.5
RPE 10
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Lat Pulldown
3 Sets
1 Set
15 Reps
20 Reps
@8
@10
2
Seated Row (Cable)
3 Sets
1 Set
15 Reps
20 Reps
@8
@10
3
Meadow Row
3 Sets
20 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
6
Single Arm Iso Row
3 Sets
3 Sets
10 Reps
15 Reps
@7
@8.5
7
Bicep Curl (Dumbbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@10
8
Bicep Curl (Cable)
4 Sets
15 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@7
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
15 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
6
Rear Delt Fly (Cable)
3 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@8
@8.5
@10
3
Leg Curl
3 Sets
1 Set
15 Reps
20 Reps
@9
@10
4
Leg Extension
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
5
Hip Abductor (Machine)
6 Sets
1 Set
15 Reps
20 Reps
@8
@8
6
Hip Thrust (Barbell)
4 Sets
10 Reps
@9
7
Hamstring Curl
3 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
8
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
9
Leg Press
3 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
Day 4
1
Lat Pulldown
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@10
2
Seated Row (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
5
Barbell Row
3 Sets
10 Reps
@8.5
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@8.5
3
Dip (Weighted)
4 Sets
15 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
5
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
6
Push Up
3 Sets
10 Reps
@7
7
Cable Crossover
3 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
9
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8