Bodybuilding Push Pull Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 6–8 reps |
| 2 | Seated Overhead Press (Barbell) | 2 | 6–8 reps |
| 3 | Bench Press (Close Grip) | 2 | 6–8 reps |
| 4 | Pec Deck (Machine) | 2 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 8–10 reps |
| 6 | Tricep Rope Push Down (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (T-Bar) | 2 | 6–8 reps |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 6–8 reps |
| 3 | Dumbbell Row | 2 | 6–8 reps |
| 4 | Pullover (Machine) | 2 | 8–10 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–10 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 6–8 reps |
| 2 | Good Morning | 2 | 6–8 reps |
| 3 | Sissy Squat | 2 | 8–10 reps |
| 4 | Lying Leg Curl | 2 | 8–10 reps |
| 5 | Standing Calf Raise (Machine) | 2 | 8–10 reps |
| 6 | Sit Up (Weighted) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 6–8 reps |
| 2 | Shoulder Press (Machine) | 2 | 6–8 reps |
| 3 | Dip (Weighted) | 2 | 6–8 reps |
| 4 | Incline Chest Fly (Dumbbell) | 2 | 8–10 reps |
| 5 | Lateral Raise (Cable) | 2 | 8–10 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 2 | 6–8 reps |
| 2 | Seated Wide-Grip Row (Cable) | 2 | 6–8 reps |
| 3 | Single Arm Diagonal Pulldown (Machine) | 2 | 6–8 reps |
| 4 | Shrug (Barbell) | 2 | 8–10 reps |
| 5 | Bicep Curl (Dumbbell) | 2 | 8–10 reps |
| 6 | Preacher Curl (EZ Bar) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| 2 | Leg Press (45 Degrees) | 2 | 6–8 reps |
| 3 | Seated Leg Curl | 2 | 8–10 reps |
| 4 | Leg Extension | 2 | 8–10 reps |
| 5 | Calf Raise (Leg Press) | 2 | 8–10 reps |
| 6 | Lying Leg Raise (Weighted) | 2 | 8–10 reps |
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, Bodybuilding 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.
Bodybuilding 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.
Bodybuilding 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.
Get started
