Push/pull/legs/abs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 2 | 10 reps | @6 |
| 2 | Dip (Bodyweight) | 2 | 8 reps | @6 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @6 |
| 4 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @6 |
| 5 | Standing Shoulder Press (Dumbbell) | 2 | 10 reps | @6 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps | @6 |
| 7 | Shrug (Dumbbell) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 10 reps | @6 |
| 2 | Wide Grip Assisted Pull Up | 2 | 8 reps | @6 |
| 3 | Calf Raise (Bodyweight) | 3 | 12 reps | @6 |
| 4 | Lat Prayer | 2 | 10 reps | @6 |
| 5 | Seated Wide-Grip Row (Cable) | 2 | 10 reps | @6 |
| 6 | Rear Delt Fly (Machine) | 2 | 10 reps | @6 |
| 7 | Concentration Curl | 2 | 10 reps | @6 |
| 8 | Bicep Curl (EZ Bar) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dragon Flag | 2 | 10 reps | @6 |
| 2 | Oblique Crunch | 2 | 12 reps | @6 |
| 3 | Abs Crunch (Machine) | 2 | 10 reps | @6 |
| 4 | Cardio | 1 | 20–30 min | @7 |
| 5 | Lying Leg Curl | 2 | 10 reps | @6 |
| 6 | Squat (Barbell) | 2 | 10 reps | @6 |
| 7 | Leg Press (45 Degrees) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 2 | 10 reps | @6 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 10 reps | @6 |
| 3 | Tricep Pushdown (Cable) | 2 | 10 reps | @6 |
| 4 | Single Arm Tricep Extension (Cable) | 2 | 10 reps | @6 |
| 5 | Standing Shoulder Press (Dumbbell) | 2 | 10 reps | @6 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps | @6 |
| 7 | Shrug (Dumbbell) | 2 | 10 reps | @6 |
| 8 | One Arm Lateral Raise (Cable) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 10 reps | @6 |
| 2 | Pull-Up (Assisted) | 2 | 10 reps | @6 |
| 3 | Calf Raise (Bodyweight) | 3 | 12 reps | @6 |
| 4 | Seated Row (Cable) | 2 | 10 reps | @6 |
| 5 | Rear Delt Fly (Machine) | 2 | 10 reps | @6 |
| 6 | Face Pull | 2 | 10 reps | @6 |
| 7 | Concentration Curl | 2 | 10 reps | @6 |
| 8 | Bicep Curl (Cable) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dragon Flag | 2 | 10 reps | @6 |
| 2 | Oblique Crunch | 2 | 12 reps | @6 |
| 3 | Abs Crunch (Machine) | 2 | 10 reps | @6 |
| 4 | Cardio | 1 | 20–30 min | @7 |
| 5 | Lying Leg Curl | 2 | 10 reps | @6 |
| 6 | Squat (Barbell) | 2 | 10 reps | @6 |
| 7 | Leg Press (45 Degrees) | 2 | 10 reps | @6 |
Weeks 2–6 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/abs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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/abs 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 6 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/abs 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
