Natural Split ppl
Pull Push Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 6–8 reps | — |
| 2 | Lat Pulldown (Close Grip) | 3 | 10 reps | — |
| 3 | T-Bar Row | 2 | 6–10 reps | @10 |
| 4 | Standing Pullover (Cable) | 3 | 15 reps | — |
| 5 | Single Arm High Row (Cable) | 2 | AMRAP | — |
| 6 | Rear Delt Fly (Cable) | 4 | 20 reps | — |
| 7 | Incline Curl (Dumbbell) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps |
| 2 | Chest Press (Machine) | 3 | 10 reps |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 15–20 reps |
| 5 | Tricep Pushdown (Cable) | 2 | 12 reps |
| 1 | 15 reps | ||
| 6 | Incline Tricep Extension (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 6–12 reps | 85% |
| 2 | Leg Press | 3 | 8–15 reps | — |
| 3 | Leg Extension | 3 | 8–15 reps | — |
| 4 | Split Squat Front Foot Elevated (Smith Machine) | 2 | AMRAP | — |
| 5 | Hip Adductor (Machine) | 3 | AMRAP | — |
| 6 | Standing Calf Raise | 3 | AMRAP | — |
| 7 | Calf Raise (Leg Press) | 4 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Single Arm Row (Dumbbell) | 2 | 8–12 reps | — |
| 3 | Standing Pullover (Cable) | 2 | AMRAP | — |
| 4 | Face Pull | 3 | 15 reps | — |
| 5 | Single Arm Rear Delt Cable Fly | 3 | 15 reps | — |
| 6 | Bicep Curl (Cable) | 3 | 12 reps | — |
| 7 | Bayesian Curl | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 3 | 20 reps | — |
| 2 | Shoulder Press (Machine) | 1 | 10–15 reps | @6.5 |
| 1 | 8–12 reps | @8.5 | ||
| 2 | 6–8 reps | @10 | ||
| 3 | Dip (Weighted) | 3 | 8–12 reps | — |
| 4 | Close Grip Bench Press (Smith Machine) | 3 | 8–12 reps | — |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12 reps | — |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 15 reps | — |
| 7 | Overhead Tricep Extension (Cable) | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 2 | Good Morning | 3 | 10 reps |
| 3 | Lying Leg Curl | 3 | 12 reps |
| 4 | Sissy Squat (Weighted) | 3 | 12 reps |
| Superset | |||
| 5A | Hip Abductor (Machine) | 3 | 15 reps |
| 5B | Hip Adductor (Machine) | 3 | 15 reps |
| 6 | Single Leg Calf Raise (Bodyweight) | 5 | AMRAP |
| 7 | Hyperextension | 2 | AMRAP |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Natural Split ppl 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.
Natural Split ppl 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.
Natural Split ppl 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.
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