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BoostcampPNG

Push pull legs home gym

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27 athletes joined

Program Description

To help gain some strength

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 02:11
  • Last Edited
    Dec 13, 2024 02:14
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Incline Curl (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Press (Barbell)
4
5-8 reps
80%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
80%
4
Chest Fly (Dumbbell)
3
8-12 reps
70%
5
Tricep Extension (Barbell)
3
10-15 reps
60%
6
Lateral Raise (Dumbbell)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
4
5-8 reps
80%
3
Power Clean
3
6-8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
70%
5
Russian Twist (Dumbbell)
3
10-15 reps
RPE 7
6
Standing Calf Raise
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
3-5 reps
90%
2
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
3
Rack Pull (Barbell)
3
6-8 reps
80%
4
Shrug (Barbell)
3
8-12 reps
70%
5
Dumbbell Row
3
8-12 reps
70%
6
Bicep Curl (EZ Bar)
3
10-15 reps
60%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
90%
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
70%
5
Tricep Extension (Barbell)
3 Sets
10-15 Reps
60%
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
60%
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
90%
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
80%
3
Power Clean
3 Sets
6-8 Reps
80%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
70%
5
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
@7
6
Standing Calf Raise
3 Sets
10-15 Reps
60%
Day 2
1
Barbell Row
3 Sets
3-5 Reps
90%
2
Pull-Up (Bodyweight)
4 Sets
5-8 Reps
@6
3
Rack Pull (Barbell)
3 Sets
6-8 Reps
80%
4
Shrug (Barbell)
3 Sets
8-12 Reps
70%
5
Dumbbell Row
3 Sets
8-12 Reps
70%
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
60%