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Push, Pull, Legs, Chest and Back, Arms, and Legs

by Andrew G.
2 athletes joined
4.0
(1 rating)

Program Description

Advanced muscle training program that’s 3 days on 1 day off.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2024 01:22
  • Last Edited
    Feb 04, 2025 05:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Lying Tricep Extension (Barbell)
3 Sets
-
3
Shoulder Press (Plate Loaded)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
-
2
High Row
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Seated Dip (Machine)
3 Sets
-
6
Back Extension
3 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Tricep Pushdown (Cable)
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Tricep Extension (Machine)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Incline Curl (Dumbbell)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
-