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Push pull legs

by Aadi
1 athletes joined

Program Description

All push pull legs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 30, 2024 02:02
  • Last Edited
    Jul 21, 2024 05:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Y Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
Skull Crusher (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Seated Wide-Grip Row (Cable)
4
-
3
Bent Over Row (Barbell)
4
-
4
Underhand Lat Pulldown
4
-
5
Seated Row (Cable)
4
-
6
Hammer Curl
4
-
7
Bicep Curl (Barbell)
4
-
8
Bicep Curl (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
6
-
5
Y Raise
4
-
6
Lu Raise
4
-
7
Front Raise
4
-
8
Arnold Press
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Curl
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
5
Squat (Paused)
4
-
6
Clean Deadlift
4
-
7
Wrist Curls
4
-
8
Hammer Curl
4
-
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)
6 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Chest Fly (Cable)
6 Sets
-
5
Y Raise
4 Sets
-
6
Lu Raise
4 Sets
-
7
Front Raise
4 Sets
-
8
Arnold Press
4 Sets
-
Day 2
1
Overhead Tricep Extension (Cable)
1 Set
-
2
Tricep Pushdown (Cable)
1 Set
-
3
Skull Crusher (Barbell)
1 Set
-
4
Bicep Curl (Barbell)
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-
Day 1
1
Lat Pulldown
5 Sets
-
2
Seated Wide-Grip Row (Cable)
4 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Underhand Lat Pulldown
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
6
Y Raise
3 Sets
-
7
Seated Overhead Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Lat Pulldown
5 Sets
-
2
Seated Wide-Grip Row (Cable)
4 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Underhand Lat Pulldown
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
6
Hammer Curl
4 Sets
-
7
Bicep Curl (Barbell)
4 Sets
-
8
Bicep Curl (Dumbbell)
4 Sets
-
Day 5
1
Bench Press (Barbell)
6 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Chest Fly (Cable)
6 Sets
-
5
Y Raise
4 Sets
-
6
Lu Raise
4 Sets
-
7
Front Raise
4 Sets
-
8
Arnold Press
4 Sets
-
Day 6
1
Leg Press
4 Sets
-
2
Leg Curl
4 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
4 Sets
-
5
Squat (Paused)
4 Sets
-
6
Clean Deadlift
4 Sets
-
7
Wrist Curls
4 Sets
-
8
Hammer Curl
4 Sets
-