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BoostcampPNG

Regular Ass push pull legs

by Swarnajit
23 athletes joined

Program Description

This is something regular influencers follow to get a aesthetically pleasing physique but they won’t tell you

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2024 08:32
  • Last Edited
    Jan 05, 2025 09:35
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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
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Smith Machine)
3
-
4
Skull Crusher
2
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Preacher Curl (Barbell)
2
-
8
Shoulder Press (Machine)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Preacher Curl (Barbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lying Tricep Extension (Barbell)
2
-
6
Shoulder Press (Machine)
3
-
7
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (Cable)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Bench Press (Smith Machine)
3 Sets
-
4
Skull Crusher
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Preacher Curl (Barbell)
2 Sets
-
8
Shoulder Press (Machine)
3 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Reverse Pec Deck
3 Sets
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Preacher Curl (Barbell)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Tricep Extension (Barbell)
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Bench Press (Barbell)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Lying Tricep Extension (Barbell)
2 Sets
-
6
Shoulder Press (Machine)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-
Day 5
1
Chest Supported Row (Machine)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Bicep Curl (Cable)
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 6
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-