Legs, push,pull and core
Muscle building 7 days a week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps |
| 2 | Barbell Row | 3 | 8 reps |
| 3 | Seated Row (Cable) | 3 | 8 reps |
| 4 | Face Pull | 3 | 8 reps |
| 5 | Bicep Curl (Barbell) | 3 | 8 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Leg Press | 3 | 8 reps |
| 3 | Leg Curl | 3 | 8 reps |
| 4 | Standing Calf Raise | 3 | 8 reps |
| 5 | Lying Leg Curl | 3 | 8 reps |
| 6 | Leg Extension | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Chest Fly (Machine) | 3 | 8 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 8 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rack Pull (Barbell) | 3 | 8 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8 reps |
| 3 | Wide Grip Lat Pulldown | 3 | 8 reps |
| 4 | Chest Fly (Machine) | 3 | 8 reps |
| 5 | Preacher Curl (Barbell) | 3 | 8 reps |
| 6 | Bicep Curl (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Lunge (Dumbbell) | 3 | 8 reps |
| 3 | Leg Extension | 3 | 8 reps |
| 4 | Calf Raise (Machine) | 3 | 8 reps |
| 5 | Glute Kickback (Cable) | 3 | 8 reps |
| 6 | Treadmill | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank on Swissball | 1 | 2 min |
| 2 | Ab Wheel | 3 | 8 reps |
| 3 | Side Bend (Dumbbell) | 3 | 8 reps |
| 4 | Russian Twist (Dumbbell) | 3 | 8 reps |
| 5 | Hanging Leg Raise | 3 | 8 reps |
| 6 | Cable Crunch | 3 | 8 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Legs, push,pull and core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 10 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.
Legs, push,pull and core is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legs, push,pull and core 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
