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Push, Legs, Pull

by Lucas
3 athletes joined

Program Description

Chest, shoulders, triceps, forearms Calves, hamstrings, quadriceps, glutes Biceps, Back, Abdominal, Traps, Lats

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 12:38
  • Last Edited
    Feb 11, 2025 02:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-4 reps
RPE 10
2
Arnold Press
3
12-8 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-8 reps
RPE 10
4
Pec Deck (Machine)
1
2
15-10 reps
15-10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
3
20-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-8 reps
RPE 10
7
Wrist Curls
2
20-15 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-4 reps
RPE 10
2
Clean Deadlift
2
10-6 reps
RPE 10
3
Standing Calf Raise
3
12-6 reps
RPE 10
4
Leg Curl
3
10-8 reps
RPE 10
5
Leg Extension
3
10-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-6 reps
RPE 10
2
Lat Pulldown
3
10-6 reps
RPE 10
3
Seated Row (Cable)
3
8-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-6 reps
RPE 10
5
Sit Up
3
20-10 reps
RPE 10
6
Hammer Curl
3
12-8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-4 Reps
@10
2
Arnold Press
3 Sets
12-8 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12-8 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
15-10 Reps
15-10 Reps
-
@10
5
Lateral Raise (Dumbbell)
3 Sets
20-15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-8 Reps
@10
7
Wrist Curls
2 Sets
20-15 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20-15 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-4 Reps
@10
2
Clean Deadlift
2 Sets
10-6 Reps
@10
3
Standing Calf Raise
3 Sets
12-6 Reps
@10
4
Leg Curl
3 Sets
10-8 Reps
@10
5
Leg Extension
3 Sets
10-8 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10-6 Reps
@10
2
Lat Pulldown
3 Sets
10-6 Reps
@10
3
Seated Row (Cable)
3 Sets
8-6 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
12-6 Reps
@10
5
Sit Up
3 Sets
20-10 Reps
@10
6
Hammer Curl
3 Sets
12-8 Reps
@10