Pull Push Legs Arms
Hypertrophy program aimed at maximum growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 0 reps |
| 2 | Lying Leg Raise | 3 | 0 reps |
| 3 | Seated Cable Crunch | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 0 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 0 reps |
| 4 | Bicep Curl (Machine) | 3 | 0 reps |
| 5 | >Wide Grip Cable Shrug | 3 | 0 reps |
| 6 | Kelso Shrug | 3 | 0 reps |
| 7 | Back Extension (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Fly Press (Dumbbell) | 3 | 0 reps |
| 3 | Cable Crossover | 3 | 0 reps |
| 4 | Seated Anterior Delt Press (AD) | 3 | 0 reps |
| 5 | Lying Side Lateral Raise | 3 | 0 reps |
| 6 | Lying Reverse Fly | 3 | 0 reps |
| 7 | Deficit Push Up | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Leg Press | 3 | 0 reps |
| 3 | Hack Squat | 3 | 0 reps |
| 4 | Lying Leg Curl | 3 | 0 reps |
| 5 | Stiff Leg Deadlift (Dumbbell) | 3 | 0 reps |
| 6 | Glute Kickback (Cable) | 3 | 0 reps |
| 7 | Calf Raise (Leg Press) | 3 | 0 reps |
| 8 | Calf Raise (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Cable) | 3 | 0 reps |
| 2 | Tricep Extension (Cable) | 3 | 0 reps |
| 3 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| Superset | |||
| 5A | Concentration Curl | 3 | 0 reps |
| 5B | Single Arm Overhead Tricep Extension | 3 | 0 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| Superset | |||
| 7A | Wrist Curls | 3 | 0 reps |
| 7B | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| 8 | Underhand Front Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Dip (Bodyweight) | 3 | 0 reps |
| 3 | Lying Cable Flye | 4 | 0 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 5 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 6 | Lying Rear Lateral Raise | 3 | 0 reps |
| 7 | Tricep Extension (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 3 | 0 reps |
| 2 | Lat Pulldown (Close Grip) | 3 | 0 reps |
| 3 | Cable Low Row | 3 | 0 reps |
| 4 | One Arm Bent Over Row | 3 | 0 reps |
| 5 | Lat Prayer | 3 | 0 reps |
| 6 | Shrug (Barbell) | 3 | 0 reps |
| 7 | >Wide Grip Cable Shrug | 3 | 0 reps |
| 8 | Face Away Cable Curl | 3 | 0 reps |
Weeks 2–10 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 Arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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 Arms is structured around 7 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 10 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 Arms 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
