NoFate Channel Push Pull Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Multi Grip) | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Overhead Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 3 | Lateral Raise (Dumbbell) | 4 | 8–10 reps | @8 |
| 4 | Chest Fly (Cable) | 4 | 8–12 reps | @8 |
| 5 | Bench Press (Dumbbell) | 2 | 10–12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 7A | Overhead Kettlebell Press (1 ARM) | 2 | 10–12 reps | @8 |
| 7B | AB MAT CRUNCHES | 2 | 0.5 min | @8 |
| Superset | ||||
| 8A | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 8B | Plank | 1 | 1 min | @8 |
| Superset | ||||
| 9A | Tricep Kickback | 2 | 10–12 reps | @8 |
| 9B | Echo Bike | 2 | 2 min | @8 |
| 10 | Echo Bike | 1 | 15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @9 | ||
| 2 | Goblet Squat | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @9 | ||
| 3 | Lunge (Dumbbell) | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @9 | ||
| 4 | Nordic Curl | 4 | 6–8 reps | @8 |
| 5 | Hip Thrust (Barbell) | 4 | 6–8 reps | @8 |
| Superset | ||||
| 6A | 1 Leg Calf Raise | 5 | 4–6 reps | @8 |
| 6B | Treadmill Backwards Walk (NO Power) | 4 | 1 min | @6 |
| 7 | Wall Sit | 1 | 2 min | @9 |
| 8 | Side Plank | 1 | 1 min | @8 |
| 9 | Stationary Bike | 1 | 15 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 3 | Dumbbell Row | 3 | 8–10 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 5A | Shrug (Trap Bar) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 5B | Pull-Up (Bodyweight) | 4 | AMRAP | @6 |
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 6B | Push Up (Weighted) | 3 | AMRAP | @5 |
| Superset | ||||
| 7A | Face Pull | 4 | 6–8 reps | @8 |
| 7B | Abs Crunch (Weighted) | 3 | AMRAP | @6 |
| 8 | Hammer Curl | 3 | 6–8 reps | @8 |
| 9 | Overhead 1 Arm Cable Curl | 2 | 8–10 reps | @8 |
| 10 | Shadow Boxing | 1 | 9 min | @6 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, NoFate Channel 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 9 weeks are fully unlocked.
This is a home workout program. No gym required. 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 90 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.
NoFate Channel Push Pull Legs is structured around 3 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
NoFate Channel 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
