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Push/pull/legw

by Tom Piggott

Program Description

Basic push, pull, legs program. Each 5 set exercise will include 2 additional warm up set to get maximum us from the main 5. Can be done with a day's rest in in between mon/wed/Fri, for example. Can replace machine exercise with dumbell/barbell variant

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 08:28
  • Last Edited
    May 21, 2024 11:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
2
Bench Press (Dumbbell)
3
8 reps
3
Dip (Assisted)
3
8 reps
4
Lateral Raise (Dumbbell)
3
8 reps
5
Tricep Rope Push Down (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
2
Bent Over Row (Dumbbell)
3
5 reps
3
Seated Row (Machine)
3
8 reps
4
Shrug (Dumbbell)
3
8 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
3
5 reps
3
Leg Press
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
Week 1
1 / 10 Weeks
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps