Push Upper/Push Lower/Pull Upper/Pull Lower
Older lifter push upper, push lower, pull upper, pull lower with daily supplemental & rehab work.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Barbell) | 2 | 6 reps |
| 2 | Incline Bench Press (Barbell) | 2 | 6 reps |
| 3 | Seated Overhead Press (Barbell) | 2 | 0 reps |
| 4 | Dip (Weighted) | 2 | 0 reps |
| 5 | Dumbbell Skull-Over | 2 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Booty Builder V-Squat | 2 | 10 reps |
| 2 | Belt Squat | 2 | 10 reps |
| 3 | Leg Extension | 2 | 10 reps |
| 4 | Walking Lunge (Dumbbell) | 2 | 0 reps |
| 5 | Calf Raise (Machine) | 2 | 0 reps |
| 6 | Seated Calf Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 2 | 0 reps |
| 2 | Pull-Up (Weighted) | 2 | 0 reps |
| 3 | T-Bar Row | 2 | 0 reps |
| 4 | Hammer Strength Iso-Lateral Pulldown | 2 | 0 reps |
| 5 | Pallof Press | 2 | 0 reps |
| 6 | Bicep Curl (Barbell) | 2 | 0 reps |
| 7 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 8 | Wrist Curls (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 2 | Good Morning | 2 | 0 reps |
| 3 | Seated Leg Curl | 2 | 0 reps |
| 4 | Back Extension (Weighted) | 1 | 0 reps |
| 5 | Hip Thrust (Machine) | 2 | 0 reps |
| 6 | Hip Adductor (Machine) | 2 | 0 reps |
| 7 | Hip Abductor (Machine) | 2 | 0 reps |
| 8 | Alternating Side Lunges With Dumbbells | 1 | 0 reps |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Push Upper/Push Lower/Pull Upper/Pull Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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 50 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 Upper/Push Lower/Pull Upper/Pull Lower is structured around 4 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push Upper/Push Lower/Pull Upper/Pull Lower 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
