Anup's push pull leg💪
Not done yet 💪
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Neutral Grip Dumbbell Bench Press | 3 | 10–12 reps | @8.5 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 20 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8.5 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10–12 reps | @8.5 |
| 2 | Seated Row (Cable) | 3 | 10–12 reps | @8.5 |
| 3 | High Row | 3 | 10–12 reps | @8.5 |
| 4 | Straight Arm Pulldown | 3 | 12–15 reps | @9 |
| 5 | Reverse Pec Deck | 3 | 15–20 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @8.5 |
| 7 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @9 |
| 8 | Bicep Curl (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @7.5 |
| 2 | Hack Squat | 3 | 8–10 reps | @8 |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps | @8.5 |
| 4 | Leg Extension | 3 | 15–20 reps | @9 |
| 5 | Standing Calf Raise | 3 | 12–15 reps | @8.5 |
| 6 | Seated Calf Raise | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Chest Press (Machine) | 3 | 10–12 reps | @9 |
| 3 | Shoulder Press (Machine) | 3 | 8–10 reps | @8 |
| 4 | Lateral Raise (Machine) | 3 | 15–20 reps | @9 |
| 5 | Skull Crusher (Barbell) | 3 | 10–12 reps | @8.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | @6.5 |
| 2 | Chest Supported Row (Machine) | 3 | 10–12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 12–15 reps | @9 |
| 4 | Rear Delt Fly (Cable) | 3 | 15–20 reps | @9 |
| 5 | Hammer Curl (Cable) | 3 | 12–15 reps | @8.5 |
| 6 | Preacher Curl (EZ Bar) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps | @8 |
| 2 | Belt Squat | 3 | 10–12 reps | @8.5 |
| 3 | Lying Leg Curl | 3 | 10–12 reps | @8.5 |
| 4 | Leg Press (45 Degrees) | 3 | 10–12 reps | @8.5 |
| 5 | Seated Calf Raise | 3 | 15–20 reps | @9 |
Common questions
Yes, Anup's push pull leg💪 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
Anup's push pull leg💪 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Anup's push pull leg💪 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
