PUSH PULL LEG 4 DAYS ROTATION
Transform your physique in just 12 weeks with a balanced Push-Pull-Legs routine designed for beginners ready to sculpt and strengthen
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 8–10 reps | @8.5 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 12–15 reps | @7 |
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 4 | 12–15 reps | @8.5 |
| 5B | Lateral Raise (Cable) | 4 | 12–15 reps | @8.5 |
| 6 | Plank | 5 | 60 sec | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 4 | 6–10 reps | @8.5 |
| 2 | Seated Row (Cable) | 4 | 8–10 reps | @8.5 |
| 3 | Pull-Up (Weighted) | 4 | 10–12 reps | @9.5 |
| 4 | Face Pull | 5 | 15–20 reps | @7.5 |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 4 | 12–20 reps | @8.5 |
| 5B | Hammer Curl (Cable) | 4 | 15–20 reps | @9 |
| 6 | Cable Crunch | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | @8.5 |
| 3 | Leg Extension | 4 | 10–12 reps | @8.5 |
| 4 | Single-Leg Leg Curl | 5 | 12–15 reps | @8.5 |
| 5 | Standing Calf Raise | 1 | 100 reps | @9 |
| 6 | Pallof Press | 3 | 8–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Bench Press (Close Grip) | 4 | 8–10 reps | @8.5 |
| 3 | Dip (Weighted) | 4 | 10–12 reps | @9 |
| 4 | Lateral Raise (Cable) | 4 | 12–15 reps | @8.5 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–15 reps | @8.5 |
| 6 | Ab Wheel | 3 | 8–15 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PUSH PULL LEG 4 DAYS ROTATION is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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 LEG 4 DAYS ROTATION is structured around 4 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 12 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 LEG 4 DAYS ROTATION 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
