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Mtown Push Pull Leg

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Program Description

Get jacked

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2025 10:26
  • Last Edited
    Feb 23, 2025 11:18
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
1
8 reps
80%
-
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
5
Tricep Pushdown (Cable)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
85%
2
Barbell Row
3
8 reps
80%
3
Lat Pulldown
3
8 reps
80%
4
Bicep Curl (Dumbbell)
3
12 reps
70%
5
Rear Delt Fly (Machine)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
85%
-
2
Romanian Deadlift (Barbell)
3
8 reps
80%
3
Leg Press
3
10 reps
75%
4
Seated Hamstring Curl
3
10 reps
75%
5
Leg Extension
3
10 reps
75%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
80%
-
3
Overhead Press (Barbell)
3 Sets
6 Reps
85%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
70%
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
70%
Day 2
1
Pull-Up (Weighted)
3 Sets
6 Reps
85%
2
Barbell Row
3 Sets
8 Reps
80%
3
Lat Pulldown
3 Sets
8 Reps
80%
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
70%
Day 3
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
85%
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
80%
3
Leg Press
3 Sets
10 Reps
75%
4
Seated Hamstring Curl
3 Sets
10 Reps
75%
5
Leg Extension
3 Sets
10 Reps
75%