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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 12, 2025 02:31

Summary

Elevate your strength and endurance with the Mountain GOAT-Push Climb Legs program, a comprehensive 12-week journey designed for dedicated lifters. With six training days each week, you'll tackle a blend of push, pull, and leg exercises, including weighted dips, deadlifts, and Nordic curls, all aimed at building muscle and enhancing your climbing performance. This program is perfect for those looking to push their limits in the gym while preparing for outdoor adventures. Equip yourself with a full gym and get ready to conquer your fitness goals!
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
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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
-