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Push pull legs yurr

by Vince L.
3 athletes joined

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 06, 2024 01:45
  • Last Edited
    Oct 17, 2024 02:17
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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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 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
1
-
3A
Lateral Raise (Dumbbell)
1
10 reps
-
3B
Single Arm Overhead Tricep Extension
1
12 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
1
12 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
1
12 reps
-
5C
Concentration Curl
2
10 reps
-
5D
Wrist Curls
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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
1
Bench Press (Barbell)
5
10 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 1
1
Barbell Row
3 Sets
10 Reps
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2
Lat Pulldown
1 Set
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3A
Lateral Raise (Dumbbell)
1 Set
10 Reps
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3B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
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3C
Concentration Curl
2 Sets
10 Reps
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3D
Hammer Curl
2 Sets
10 Reps
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4A
Lateral Raise (Dumbbell)
1 Set
10 Reps
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4B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
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4C
Concentration Curl
2 Sets
10 Reps
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4D
Bicep Curl (Dumbbell)
2 Sets
10 Reps
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5A
Lateral Raise (Dumbbell)
1 Set
10 Reps
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5B
Single Arm Overhead Tricep Extension
1 Set
12 Reps
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5C
Concentration Curl
2 Sets
10 Reps
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5D
Wrist Curls
2 Sets
15 Reps
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Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
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2
Overhead Press (Barbell)
3 Sets
5 Reps
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3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
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4
Chest Fly (Machine)
3 Sets
12 Reps
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5
Tricep Extension (Cable)
3 Sets
12 Reps
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6
MEOW MEOW
4 Sets
20 Reps
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7
Arnold Press
3 Sets
8 Reps
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8
Push Up
3 Sets
20 Reps
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Day 3
1
Squat (Barbell)
5 Sets
10 Reps
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2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
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3
Leg Press
5 Sets
10 Reps
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4
Leg Curl
3 Sets
12 Reps
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5
Leg Extension
3 Sets
12 Reps
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6
Standing Calf Raise
5 Sets
10 Reps
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