IntermediateFree

Push pull (legs) 2.0

Balanced Push (2x) Pull (2x) Legs (1x) program, with shoulders divided onto the three varieted days.

Tijn· Mar 2026

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Intermediate

Goal

Women's, Muscle, Strength

Equipment

Full Gym

Session length

90 min

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.9%

Front Delts

12.7%

Upper Back

11.6%

Biceps

11.6%

Chest

9.5%

Abs

7.7%

Lats

7.7%

Middle Delts

3.9%

Forearms

3.9%

Rear Delts

3.2%

Hamstrings

2.6%

Quadriceps

2.6%

Lower Back

2.6%

Glutes

1.3%

Calves

1.3%

Other

1.3%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
2	Chest Press (Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
3	Incline Bench Press (Smith Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
4	Tricep Pushdown (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
5	Tricep Kickback	1	6–8 reps	@7.5
		2	6–12 reps	@10
6	Overhead Tricep Extension (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
7	Lateral Raise (Cable)	1	6–10 reps	@8
		2	6–12 reps	@10
8	Rear Delt Fly (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8–10 reps	@8
		2	6–12 reps	@10
2	Seated Row (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
3	Seated Wide-Grip Row (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
4	Back extension (machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
5	Preacher Curl (Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
6	Bayesian Curl	1	6–8 reps	@7.5
		2	6–12 reps	@10
7	Shrug (Barbell)	1	6–8 reps	@8
		2	6–12 reps	@10
8	Hammer Curl (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
9	Wrist Curls	1	8–10 reps	@9
		2	6–12 reps	@10

#	Exercise	Sets	Reps
1	Plank	4	0 min

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4–6 reps	@8
		1	1–1 reps	@10
		2	6–12 reps	@10
2	Chest Fly (Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
3	Incline Bench Press (Smith Machine)	1	6–8 reps	@8
		2	6–12 reps	@10
4	Tricep Pushdown (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
5	Tricep Kickback	1	6–8 reps	@7.5
		2	6–12 reps	@10
6	Overhead Tricep Extension (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
7	Front Raise	1	6–8 reps	@8
		2	6–12 reps	@10
8	Leg Raise (Captain's Chair)	1	8–12 reps	@8
		1	15–18 reps	@9.5
		1	15–20 reps	@10
		1	12–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	6–8 reps	@7.5
		2	6–12 reps	@10
2	Seated Row (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
3	Seated Wide-Grip Row (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
4	Back extension (machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
5	Preacher Curl (Machine)	1	6–8 reps	@7.5
		2	6–12 reps	@10
6	Bayesian Curl	1	6–8 reps	@7.5
		2	6–12 reps	@10
7	Hammer Curl (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10
8	Rear Delt Fly (Cable)	1	6–8 reps	@7.5
		2	6–12 reps	@10

#	Exercise	Sets	Reps
1	Push Up	3	0 reps

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	6–8 reps	@7.5
		2	5–9 reps	@10
2	Leg Extension	1	6–8 reps	@7.5
		2	5–9 reps	@10
3	Leg Press	1	6–8 reps	@7.5
		2	5–9 reps	@10
4	Calf Raise (Machine)	1	6–8 reps	@7.5
		2	5–9 reps	@10
5	Oblique Dips	1	6–8 reps	@7.5
		2	8–12 reps	@10
6	Leg Raise (Captain's Chair)	1	8–10 reps	@8
		2	12–15 reps	@9.5
		1	15–20 reps	@10
7	Cable Crunch	1	6–8 reps	@7.5
		2	6–12 reps	@10
8	Seated Shoulder Press (Dumbbell)	1	6–8 reps	@7.5
		2	6–12 reps	@10
9	Front Raise	1	6–8 reps	@7.5
		2	6–12 reps	@10

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, Push pull (legs) 2.0 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 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.

Push pull (legs) 2.0 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.

Push pull (legs) 2.0 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

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