Pull, Push , Legs
Transform your strength with PPL 2: 12 weeks of focused training to unlock your potential and redefine your limits. Let's get stronger together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 0 reps |
| 2 | Bent Over Row (Barbell) | 3 | 0 reps |
| 3 | Lat Pulldown | 3 | 0 reps |
| 4 | Clean Deadlift | 3 | 0 reps |
| 5 | Face Pull | 3 | 0 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 7 | Alternating Dumbbell Curl | 3 | 0 reps |
| 8 | Hammer Curl (Cable) | 3 | 0 reps |
| 9 | Wrist Curls | 3 | 0 reps |
| 10 | Sit Up | 2 | 0 reps |
| 11 | Abs Crunch (Bodyweight) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Leg Press | 3 | 0 reps |
| 3 | Hamstring Curl | 3 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| 6 | Lying Leg Raise | 2 | 0 reps |
| 7 | Hanging Leg Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Squat (Barbell) | 3 | 0 reps |
| 3 | Lying Leg Curl | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | 0 reps |
| 5 | Lunge (Dumbbell) | 3 | 0 reps |
| 6 | Plank | 2 | 0 min |
| 7 | Russian Twist | 2 | 0 reps |
| 8 | Lying Leg Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Cable) | 3 | 0 reps |
| 4 | Overhead Press (Barbell) | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 7 | Single Arm Overhead Tricep Extension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Seated Row (Cable) | 3 | 0 reps |
| 3 | Dumbbell Row | 3 | 0 reps |
| 4 | Reverse Pec Deck | 3 | 0 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 8 | Wrist Curls | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Cable) | 3 | 0 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 5 | Front Raise | 3 | 0 reps |
| 6 | Upright Row (Barbell) | 3 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 8 | Skull Crusher (Dumbbell) | 3 | 0 reps |
| 9 | Single Arm Overhead Tricep Extension | 2 | 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 , 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 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 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.
Pull, Push , Legs 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 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 , 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
