push pull maybe legs
big watz way to jacked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 4–6 reps | @10 |
| 1 | 5–8 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 4–6 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 6–9 reps | @10 |
| 5 | Pec Deck (Machine) | 2 | 6–10 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 2 | 6–9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 5–8 reps | @10 |
| 2 | Seated Row (Machine) | 2 | 5–8 reps | @10 |
| 3 | Rear Delt Fly (Machine) | 2 | 5–8 reps | @10 |
| 4 | Preacher Curl (EZ Bar) | 2 | 5–8 reps | @10 |
| 5 | Hammer Curl (Cable) | 2 | 5–8 reps | @10 |
| 6 | Bicep Curl (Barbell) | 2 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 5–8 reps | @10 |
| 2 | JM Press (Smith Machine) | 2 | 5–8 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 6–9 reps | @10 |
| 4 | smith shoulder press | 1 | 4–6 reps | @10 |
| 1 | 5–8 reps | @10 | ||
| 5 | Single Arm Tricep Extension (Cable) | 3 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 4–6 reps | @10 |
| 2 | Lat Pulldown (Close Grip) | 1 | 5–8 reps | @10 |
| 1 | — | @10 | ||
| 3 | Bicep Curl (Cable) | 3 | 5–8 reps | @10 |
| 4 | Bicep Curl (Dumbbell) | 2 | 5–8 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 2 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 4–6 reps | @10 |
| 2 | Seated Hamstring Curl | 1 | 4–6 reps | @10 |
| 1 | 5–8 reps | @10 | ||
| 3 | Leg Extension | 2 | 6–9 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 5–8 reps | @10 |
| 5 | Wrist Curls | 2 | 5–8 reps | @10 |
Weeks 2–17 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, push pull maybe legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 17 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 180 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 maybe legs is structured around 5 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 17 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 maybe legs 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
