PULL PUSH X2
Unleash your potential with PULL PUSH X2: 12 weeks to sculpt strength and athleticism, perfect for beginners ready to transform their fitness journey.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Deficit) | 3 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Bent Over Row (Barbell) | 3 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
| 5 | Face Pull | 3 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 7A | Ab Wheel | 2 | 2 reps |
| 7B | Abs Crunch (Bodyweight) | 2 | 0 reps |
| 7C | Reverse Abs Crunch (Bodyweight) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Safety Bar Squat | 3 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 4 | Chest Fly (Cable) | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 3 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| 4 | Seated Row (Machine) | 3 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 6 | Hammer Curl (Cable) | 3 | 0 reps |
| 7 | Back Extension (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Bench Press (Smith Machine) | 3 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Chest Fly (Dumbbell) | 3 | 0 reps |
| 5 | Walking Lunge (Dumbbell) | 3 | 0 reps |
| 6 | Lateral Raise (Cable) | 3 | 0 reps |
| 7 | Skull Crusher (Barbell) | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PULL PUSH X2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
PULL PUSH X2 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PULL PUSH X2 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
