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Mountain GOAT-Push Climb Legs

by brett B.

Program Description

A push pull legs program built around two days of rock climbing and subbing in barbell strength work as-well as some room for cardio, sprinting, and 1 calisthenics skill

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2025 06:17
  • Last Edited
    Sep 10, 2025 07:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Biceps
11%
Front Delts
10.1%
Chest
9.5%
Hamstrings
9.1%
Abs
8%
Glutes
7%
Middle Delts
7%
Quadriceps
6%
Lower Back
3.9%
Lats
3.2%
Upper Back
2.7%
Calves
2.7%
Forearms
2.5%
Adductors
1.2%
Rear Delts
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Fly Press (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
3
-
3
Wood Chop
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Nordic Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
-
2
Reverse Bicep Curl (Dumbbell)
2
-
3
Wood Chop
2
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
-
2
Incline Fly Press (Dumbbell)
3 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Skull Crusher
3 Sets
-
5
Nordic Curl
3 Sets
-
Day 2
1
Deadlift (Barbell)
4 Sets
-
2
Lat Pulldown
3 Sets
-
3
Wood Chop
3 Sets
-
Day 3
1
Push Up (Weighted)
2 Sets
-
2
Hammer Curl
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
-
5
Nordic Curl
3 Sets
-
Day 6
1
Pike Push Up
2 Sets
-
2
Reverse Bicep Curl (Dumbbell)
2 Sets
-
3
Wood Chop
2 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Pull-Up (Weighted)
3 Sets
-