Frontline - Push / Pull - Part One
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendulum Squat | 3 | 6 reps | @8 |
| 2 | Shoulder Press (Machine) | 3 | 6 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 6 reps | @8 |
| 4 | Pec Deck (Machine) | 4 | 10 reps | @9 |
| 5 | Seated Lateral Raise Machine | 3 | 12 reps | @9 |
| 6 | Cable Cross Tricep Pushdown | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 8 reps | @8 |
| 2 | Chest Supported T Bar Row Pronated | 3 | 8 reps | @8 |
| 3 | Pull-Up (Weighted) | 3 | 6 reps | @8 |
| 4 | 45 Hamstring Hyper Extension | 3 | 12 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 4 | 12 reps | @8 |
| 6 | Reverse Pec Deck | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6 reps | @8 |
| 2 | Dip (Weighted) | 3 | 6 reps | @8 |
| 3 | Leg Extension | 4 | 10 reps | @9 |
| 4 | One Arm Lateral Raise (Cable) | 4 | 12 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 8 reps | @9 |
| 6 | Close Grip Bench Press (Smith Machine) | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6 reps | @8 |
| 2 | Leg Curl | 3 | 8 reps | @9 |
| 3 | Chest Supported Low Row | 3 | 8 reps | @9 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @9 |
| 5 | Preacher Curl Machine | 4 | 8 reps | @9 |
| 6 | Hammer Curl (Cable) | 2 | 12 reps | @9 |
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, Frontline - Push / Pull - Part One 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 60 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.
Frontline - Push / Pull - Part One 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Frontline - Push / Pull - Part One 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
