Push Pull Legs ๐ช๐ป 3 weeks
77kg
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 8โ12 reps |
| 2 | Chest Fly (Machine) | 3 | 8โ12 reps |
| 3 | Chest Press (Machine) | 4 | 8โ12 reps |
| 4 | Dumbbell Bench Pullover | 2 | 8โ12 reps |
| 5 | Lateral Raise (Machine) | 3 | 8โ12 reps |
| 6 | Lateral Raise (Cable) | 2 | 8โ12 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 8โ12 reps |
| 8 | Tricep Rope Push Down (Cable) | 4 | 8โ12 reps |
| 9 | Overhead Tricep Extension (Cable) | 3 | 8โ12 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 15โ20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Iso Row | 3 | 8โ12 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8โ12 reps |
| 3 | Seated Row (Cable) | 3 | 8โ12 reps |
| 4 | Underhand Lat Pulldown | 3 | 8โ12 reps |
| 5 | Y Raise (Dumbbell) | 3 | 8โ12 reps |
| 6 | Face Pull | 4 | 8โ12 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 8โ12 reps |
| 8 | Bicep Curl (Machine) | 2 | 8โ12 reps |
| 9 | Hammer Curl | 3 | 10โ15 reps |
| 10 | Back Extension | 1 | 8โ12 reps |
| 1 | 8โ10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 10โ14 reps |
| 1 | 8โ12 reps | ||
| 2 | Leg Curl | 2 | 10โ14 reps |
| 1 | 8โ12 reps | ||
| 3 | Leg Press | 4 | 8โ12 reps |
| 4 | Hip Adductor (Machine) | 2 | 10โ12 reps |
| 5 | Seated Calf Raise | 3 | 10โ15 reps |
| 6 | Standing Calf Raise | 3 | 10โ15 reps |
| 7 | Decline Crunch | 1 | 24 reps |
| 1 | 16 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Row | 3 | 8โ12 reps |
| 2 | Seated Row (Cable) | 3 | 8โ12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8โ12 reps |
| 4 | Y Raise (Dumbbell) | 3 | 8โ12 reps |
| 5 | Face Pull | 4 | 8โ12 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 8โ12 reps |
| 7 | Bicep Curl (Machine) | 2 | 8โ12 reps |
| 8 | Hammer Curl | 3 | 8โ12 reps |
| 9 | Back Extension | 1 | 8โ12 reps |
| 1 | 8โ10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 8โ12 reps |
| 2 | Chest Fly (Machine) | 3 | 8โ12 reps |
| 3 | Chest Press (Machine) | 4 | 8โ12 reps |
| 4 | Dumbbell Bench Pullover | 2 | 8โ12 reps |
| 5 | Lateral Raise (Machine) | 3 | 8โ12 reps |
| 6 | Lateral Raise (Cable) | 2 | 8โ12 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 8โ12 reps |
| 8 | Tricep Rope Push Down (Cable) | 4 | 8โ12 reps |
| 9 | Overhead Tricep Extension (Cable) | 3 | 8โ12 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 15โ20 reps |
Weeks 2โ3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Push Pull Legs ๐ช๐ป 3 weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
Push Pull Legs ๐ช๐ป 3 weeks is structured around 5 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push Pull Legs ๐ช๐ป 3 weeks 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.
Get started
