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Push, pull, legs. 7187

by Wiseman7187
1 athletes joined

Program Description

Do each day as you can, but 3 workouts per week minimum.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 03:33
  • Last Edited
    Dec 29, 2024 05:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Cable Crossover
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bicep Curl With Band
4
12 reps
-
7
Rotary Cuff External Rotation
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Underhand Bench Press
4
10 reps
-
3
Inverted Row
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Hammer Curl
4
12 reps
-
7
Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Pullover (EZ Bar)
4
12 reps
-
4
High Pull
4
12 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Lying Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Straight Arm Push Down
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Face Pull
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Hip Bridge March
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Cable Crossover
4 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-
6
Bicep Curl With Band
4 Sets
12 Reps
-
7
Rotary Cuff External Rotation
4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Hip Thrust (Machine)
4 Sets
12 Reps
-
3
Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Pullover (EZ Bar)
4 Sets
12 Reps
-
4
High Pull
4 Sets
12 Reps
-
5
Bicep Curl (Cable)
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
7
Lying Leg Raise
4 Sets
15 Reps
-