Shaggy’s Hybrid Push Pull Legs + Strength + Core
A 6-day program combining hypertrophy-focused PPL, strength-based upper/lower, and core conditioning.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 4 | 6–8 reps | @8 |
| 2 | Lat Pulldown | 3 | 8–10 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Face Pull | 3 | 15 reps | @8 |
| 5 | Bicep Curl (Barbell) | 3 | 10–12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| 7 | Hammer Curl (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Dead Hang | 2 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @8 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 7 | Plank to Push Up | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 3 | Walking Lunge (Dumbbell) | 3 | 24 reps | @8 |
| 4 | Leg Curl | 3 | 15 reps | @8 |
| 5 | Standing Calf Raise | 3 | 20 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 15 reps | @8 |
| 7 | Cable Crunch | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4–6 reps | @9 |
| 2 | Barbell Row | 4 | 5 reps | @9 |
| 3 | Overhead Press (Barbell) | 3 | 6 reps | @9 |
| 4 | Pull-Up (Bodyweight) | 3 | 8 reps | @9 |
| 5 | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| Superset | ||||
| 6A | Bicep Curl (Cable) | 3 | 12 reps | @9 |
| 6B | Overhead Tricep Extension (Cable) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4–6 reps | @9 |
| 2 | Front Squat (Barbell) | 3 | 6 reps | @9 |
| 3 | Kettlebell Swing | 3 | 15 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @9 |
| 5 | Hip Thrust (Dumbbell) | 3 | 8–10 reps | @9 |
| 6 | Seated Calf Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Ab Wheel | 3 | 15 reps | @8 |
| 2 | Russian Twist (Dumbbell) | 3 | 20 reps | @8 |
| 3 | Plank | 3 | 1 min | @8 |
| 4 | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps | @8 |
| 5 | Bird Dog | 3 | 10 reps | @8 |
| 6 | Dead Bug | 3 | 10 reps | @8 |
| 7 | Side Plank | 2 | 1 min | @8 |
| 8 | Yoga | 1 | 10 min | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shaggy’s Hybrid Push Pull Legs + Strength + Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Shaggy’s Hybrid Push Pull Legs + Strength + Core 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shaggy’s Hybrid Push Pull Legs + Strength + Core 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
