Push, Pull, Legs, Chest and Back, Arms, and Legs
Training harder and smarter each time!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 0 reps |
| 2 | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| 3 | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| 4 | Chest Fly (Machine) | 3 | 0 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 3 | Chest Supported Row (Machine) | 3 | 0 reps |
| 4 | Bicep Curl (Cable) | 3 | 0 reps |
| 5 | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 0 reps |
| 2 | Leg Curl | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Calf Raise | 3 | 0 reps |
| 5 | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 0 reps |
| 2 | High Row | 3 | 0 reps |
| 3 | Chest Press (Machine) | 3 | 0 reps |
| 4 | T-Bar Row | 3 | 0 reps |
| 5 | Seated Dip (Machine) | 3 | 0 reps |
| 6 | Back Extension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 3 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 4 | Shrug (Barbell) | 3 | 0 reps |
| 5 | Tricep Extension (Machine) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Leg Curl | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Calf Raise | 3 | 0 reps |
| 5 | Hanging Leg Raise | 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, Push, Pull, Legs, Chest and Back, Arms, and 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 10 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 50 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, Legs, Chest and Back, Arms, and 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 10 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, Legs, Chest and Back, Arms, and 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
