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Beast's Push, Pull, Leg

by Yashvir K.
1 athletes joined

Program Description

Plain, Simple and sweet for beginners and intermediate

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 12:47
  • Last Edited
    Jan 02, 2025 05:51
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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
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
2
1
12 reps
2 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
15 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Cable Crunch
3
15 reps
-
4
Plank
3
2 mins
-
5
Arnold Press
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Reverse Pec Deck
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
12 Reps
2 Reps
-
-
Day 3
1
Single Leg Press
3 Sets
12 Reps
-
2
Hamstring Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 4
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Tricep Kickback
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 5
1
Standing Pullover (Cable)
3 Sets
15 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Cable Crunch
3 Sets
15 Reps
-
4
Plank
3 Sets
2 mins
-
5
Arnold Press
3 Sets
12 Reps
-