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BoostcampPNG

Push Pull Legs

by Özgür Tangal

Program Description

body building and powerbuilding

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 10:38
  • Last Edited
    Jan 06, 2025 10:40
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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
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Wrist Curls
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
8 reps
-
6
Abs Crunch (Machine)
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
3
Lateral Raise (Cable)
4 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
5 Reps
-
2
Barbell Row
4 Sets
6 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Extension
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
8 Reps
-
6
Abs Crunch (Machine)
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
3
Lateral Raise (Cable)
4 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
5 Reps
-
2
Barbell Row
4 Sets
6 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Extension
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
8 Reps
-
6
Abs Crunch (Machine)
3 Sets
8 Reps
-