PLP
Push Pull Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 12 reps |
| 2 | Glute Kickback | 3 | 20 reps |
| 3 | Good Morning | 3 | 12 reps |
| 4 | Hamstring Curl | 3 | 20 reps |
| 5 | Single Leg Press | 3 | 20 reps |
| 6 | Hip Adductor (Machine) | 3 | 20 reps |
| 7 | Calf Raise (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 12 reps |
| 2 | Seated Row (Cable) | 3 | 20 reps |
| 3 | Lat Pulldown | 3 | 15 reps |
| 4 | Shrug (Barbell) | 3 | 15 reps |
| 5 | Chin-Up (Bodyweight) | 3 | 8 reps |
| 6 | Bicep Curl (Barbell) | 3 | 10 reps |
| 7 | Hammer Curl (Cable) | 3 | 20 reps |
| 8 | Face Pull | 3 | 20 reps |
| 9 | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps |
| 1 | 12 reps | ||
| 2 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| 4 | Overhead Press (Barbell) | 3 | 20 reps |
| 5 | Lateral Raise (Cable) | 3 | 20 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 20 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 20 reps |
| 8 | Lumberjack | 3 | 20 reps |
| 9 | Hanging Knee Raise | 3 | 15 reps |
| 10 | Cable Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8 reps |
| 1 | 12 reps | ||
| 2 | Lunge (Dumbbell) | 3 | 40 reps |
| 3 | Leg Extension | 3 | 20 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 5 | Hip Abductor (Machine) | 3 | 22 reps |
| 6 | Calf Raise (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 2 | Straight Arm Pulldown | 3 | 15–20 reps |
| 3 | Meadow Row | 3 | 12–15 reps |
| 4 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 15–20 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Shrug (Dumbbell) | 3 | 12–15 reps |
| 8 | Rear Delt Fly (Dumbbell) | 3 | 15–20 reps |
| 9 | Behind The Back Arm Extension | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps |
| 1 | 8–12 reps | ||
| 2 | Lateral Raise (Cable) | 3 | 15–20 reps |
| 3 | Bench Press (Barbell) | 3 | 12–15 reps |
| 4 | Incline Bench Press (Barbell) | 3 | 12–15 reps |
| 5 | Chest Fly (Cable) | 3 | 15–20 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 15–20 reps |
| 7 | Skull Crusher (Barbell) | 3 | 15–20 reps |
| 8 | Dragon Fly | 3 | 10 reps |
| 9 | Lumberjack | 3 | 20 reps |
| 10 | Cable Crunch | 3 | 15–20 reps |
Common questions
Yes, PLP 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 130 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.
PLP 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.
PLP 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
