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PUSH PULL LEGS SYSTEM PUSH PULL LEGS - FO

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Program Description

Intermediate and Advanced Focus: Catering specifically to those with a solid fitness foundation, my program challenges boundaries, ensuring you stay in a constant state of progression and breakthrough.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 08:08
  • Last Edited
    Nov 07, 2024 05:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Larsen Press (Barbell)
3
-
3
Arnold Press
3
-
4
Press-Around
3
-
5
Pec Static Stretch (30 Seconds)
2
30 secs
-
6
Cross Body Cable Y Raise
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Style Cross Body Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Bench Pullover
3
-
4
Lat Static Stretch (30 Seconds)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Paused)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Leg Curl
3
-
6
Leg Press (45 Degrees)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Kroc Row
3
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Dumbbell)
3
-
6
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Press
3
-
4
Glute-Ham Raise
3
-
5
Leg Extension
3
-
6
Seated Calf Raise
3
-
7
Leg Raise (Captain's Chair)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Larsen Press (Barbell)
3 Sets
-
3
Arnold Press
3 Sets
-
4
Press-Around
3 Sets
-
5
Pec Static Stretch (30 Seconds)
2 Sets
30 secs
-
6
Cross Body Cable Y Raise
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Style Cross Body Tricep Extension
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Dumbbell Bench Pullover
3 Sets
-
4
Lat Static Stretch (30 Seconds)
3 Sets
-
5
Face Pull
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Squat (Paused)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Walking Lunge (Dumbbell)
3 Sets
-
5
Leg Curl
3 Sets
-
6
Leg Press (45 Degrees)
3 Sets
-
7
Decline Crunch (Weighted)
2 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Kroc Row
3 Sets
-
4
One Arm Lateral Raise (Cable)
2 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Push Up
2 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Leg Press
3 Sets
-
4
Glute-Ham Raise
3 Sets
-
5
Leg Extension
3 Sets
-
6
Seated Calf Raise
3 Sets
-
7
Leg Raise (Captain's Chair)
3 Sets
-