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Josh's push pull legs

by Josh Miller

Program Description

Intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 07, 2024 09:25
  • Last Edited
    Sep 03, 2024 05:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
10-17 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7-10
2
Seated Row (Cable)
2
6-10 reps
RPE 7-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Hammer Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7.5-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
4
Seated Front Raise
1
10-17 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-17 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-17 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Glute Bridge (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (21s)
2
21 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-17 reps
RPE 7-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 7-10
4
Upright Row (Barbell)
2
6-10 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
3
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
3
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
10-17 reps
RPE 7-10
2
Chest Fly (Cable)
3
6-10 reps
RPE 7-10
3
Tricep Kickback
3
10-17 reps
RPE 7-10
4
Lying Rear Lateral Raise
2
10-17 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
10-17 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-17 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@7-10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@7-10
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
Upright Row (Barbell)
2 Sets
6-10 Reps
@7-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
Day 3
1
Single-Leg Leg Curl
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
4
Glute Bridge (Barbell)
1 Set
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@7.5-10
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-10
3
Lateral Raise (Cable)
2 Sets
10-17 Reps
@8-10
4
Seated Front Raise
1 Set
10-17 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
10-17 Reps
@8-10
6
Overhead Tricep Extension (Cable)
3 Sets
10-17 Reps
@7-10
Day 5
1
Seated Anterior Delt Press (AD)
3 Sets
10-17 Reps
@7-10
2
Chest Fly (Cable)
3 Sets
6-10 Reps
@7-10
3
Tricep Kickback
3 Sets
10-17 Reps
@7-10
4
Lying Rear Lateral Raise
2 Sets
10-17 Reps
@10
5
Rolling Tricep Extension (Dumbbell)
2 Sets
10-17 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-17 Reps
@7-10
Day 4
1
Bicep Curl (21s)
2 Sets
21 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
10-17 Reps
@7-10
3
Lat Pulldown (Close Grip)
3 Sets
10-20 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
6-10 Reps
@7-10
5
Reverse Bicep Curl (EZ Bar)
1 Set
10-17 Reps
@10