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Push Pull Legs

by Aaron V.
4 athletes joined

Program Description

Maintenance of muscle during the cut

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 08, 2024 12:20
  • Last Edited
    Jul 02, 2024 05:57
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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
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9