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pushin_Fe PPLUL

by Joshua J.
2 athletes joined

Program Description

Powerbuilding pull push legs upper legs plan. Can be used at just about any gym.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2024 05:29
  • Last Edited
    Jul 02, 2024 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
-
-
3
Lat Pulldown
4
12 reps
-
4
Hammer Curl
4
8 reps
-
5
Alternating Dumbbell Curl
3
15 reps
-
6A
Rear Delt Fly (Dumbbell)
3
10 reps
-
6B
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
-
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
-
-
3
Chest Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6A
Dumbbell Skull Crushers
3
10 reps
-
6B
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Squat (Smith Machine)
4
2
6 reps
12 reps
-
-
3
Close Stance Squat (Smith Machine)
4
10 reps
-
4
Hip Thrust (smith Machine)
4
10 reps
-
5
Seated Calf Raise
4
20 reps
-
6A
Leg Extension
3
12 reps
-
6B
Hammer Strength Ab Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
High Row
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Hammer Strength MTS Row
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Preacher Curl Machine
4
10 reps
-
6B
Single Arm Overhead Tricep Extension
4
10 reps
-
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
-
2
Hip Thrust (smith Machine)
5
5 reps
-
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
-
-
4
Good Morning
4
10 reps
-
5
Leg Curl
4
12 reps
-
6A
Calf Machine (pf)
3
10 reps
-
6B
Plank
3
-
Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
-
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
12 Reps
-
5
Seated Dip (Machine)
4 Sets
12 Reps
-
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
-
6B
Plank
3 Sets
-
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
-
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
-
-
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
-
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-
6A
Leg Extension
3 Sets
12 Reps
-
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
-
Day 4
1
Face Pull
3 Sets
20 Reps
-
2
High Row
4 Sets
10 Reps
-
3
Incline Chest Press (Machine)
4 Sets
10 Reps
-
4
Hammer Strength MTS Row
3 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6A
Preacher Curl Machine
4 Sets
10 Reps
-
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
-
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
-
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
-
-
4
Good Morning
4 Sets
10 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6A
Calf Machine (pf)
3 Sets
10 Reps
-
6B
Plank
3 Sets
-
Day 1
1
Face Pull
4 Sets
10 Reps
-
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Hammer Curl
4 Sets
8 Reps
-
5
Alternating Dumbbell Curl
3 Sets
15 Reps
-
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6B
Abs Crunch (Machine)
3 Sets
10 Reps
-