#1 Push Pull Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @7 |
| 2 | Tibialis Raise | 4 | 10 reps | @10 |
| 3 | Leg Press | 4 | 5 reps | @7 |
| 4 | Romanian Deadlift (Barbell) | 2 | 8 reps | @7 |
| 5 | Hip Thrust (Barbell) | 3 | 10 reps | @6 |
| 6 | Bulgarian Split Squat (Dumbbell) | 2 | 40 reps | @7 |
| 7 | Leg Extension | 3 | 15 reps | @7 |
| 8 | Lying Leg Curl | 3 | 15 reps | @7 |
| 9 | Sissy Squat | 2 | 6 reps | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @10 |
| 2 | Tibialis Raise | 4 | 10 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 4 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @7 |
| 5 | Tricep Extension (Cable) | 3 | 8 reps | @7 |
| 6 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 7 | Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 9 | Ab Wheel | 3 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @10 |
| 2 | Tibialis Raise | 4 | 10 reps | @10 |
| 3 | Lat Pulldown | 3 | 8 reps | @9 |
| 4 | Neutral Grip Lat Pulldown | 3 | 11 reps | @8 |
| 5 | Single Arm Row (Dumbbell) | 3 | 9 reps | @8 |
| 6 | High Row | 3 | 11 reps | @8 |
| 7 | Face Pull | 3 | 15 reps | @8 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 20 reps | @9 |
| 9 | Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| 10 | Preacher Curl (Dumbbell) | 3 | 12 reps | @7 |
| 11 | Back Extension (Weighted) | 4 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @8 |
| 2 | Tibialis Raise | 4 | 10 reps | @7 |
| 3 | Front Squat (Barbell) | 3 | 8 reps | @7 |
| 4 | Single Leg Romanian Deadlift | 3 | 8 reps | @8 |
| 5 | Lateral Lunge | 3 | 8 reps | @8 |
| 6 | Single Leg Press | 3 | 10 reps | @7 |
| 7 | Leg Extension | 3 | 10 reps | @7 |
| 8 | Lying Leg Curl | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @10 |
| 2 | Tibialis Raise | 4 | 10 reps | @10 |
| 3 | Bench Press (Close Grip) | 3 | 6 reps | @8 |
| 4 | Overhead Press (Barbell) | 3 | 5 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Pec Deck (Machine) | 3 | 12 reps | @7 |
| 7 | Lateral Raise (Cable) | 3 | 8 reps | @8 |
| 8 | Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| 9 | Toes To Bar | 4 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps | @10 |
| 2 | Tibialis Raise | 4 | 10 reps | @10 |
| 3 | Neutral Grip Lat Pulldown | 3 | 12 reps | @8 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 10 reps | @8 |
| 6 | Pullover (Cable) | 3 | 10 reps | @7 |
| 7 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Cable Reverse Fly | 3 | 12 reps | @8 |
| 9 | Bicep Curl (Cable) | 3 | 10 reps | @8 |
| 10 | Hammer Curl | 3 | 8 reps | @7 |
| 11 | Back Extension (Weighted) | 4 | 10 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, #1 Push Pull Legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
#1 Push Pull Legs is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
#1 Push Pull Legs is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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