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Alex's push, pull, legs

by alex M.

Program Description

Novice to advanced science bases lifting routine.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2024 04:33
  • Last Edited
    Nov 24, 2024 02:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
5
Chest Press (Machine)
4
8-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
3
Wrist Curls
4
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
4
8-12 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Stiff Leg Deadlift
4
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
4
AMRAP
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 8
6
Face Away Cable Curl
4
8-12 reps
RPE 8
7
Standing Calf Raise
4
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@8
5
Chest Press (Machine)
4 Sets
8-12 Reps
@8
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@8
7
Cable Crunch
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
4
Leg Curl
4 Sets
8-12 Reps
@8
5
Leg Extension
4 Sets
8-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-12 Reps
@8
Day 2
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
3
Wrist Curls
4 Sets
8-12 Reps
@8
4
Single Arm High Row (Cable)
4 Sets
8-12 Reps
@8
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
@8
6
Reverse Wrist Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Push Up
4 Sets
AMRAP
@8
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
5
Hack Squat
4 Sets
8-12 Reps
@8
6
Face Away Cable Curl
4 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
8-12 Reps
@8