Push/Pull The World
Get big 4x a week full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 6–8 reps | @10 |
| 2 | JM Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 4 | Hack Squat | 2 | 5–10 reps | @10 |
| 5 | Walking Lunge (Dumbbell) | 2 | 10–12 reps | @10 |
| 6 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| Superset | ||||
| 7A | Lateral Raise (Cable) | 2 | 8–10 reps | @10 |
| 7B | Overhead Tricep Extension (Cable) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 6–12 reps | @10 |
| 2 | Bicep Curl (Barbell) | 2 | 6–8 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 5–10 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 2 | 5–10 reps | @10 |
| 5 | Pullover (Dumbbell) | 2 | 5–10 reps | @10 |
| 6 | Lat Pulldown | 2 | 8–12 reps | @10 |
| 7 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 5–10 reps | @10 |
| 2 | Upright Row (Barbell) | 3 | 8–12 reps | @10 |
| 3 | Rack Pull (Barbell) | 2 | 5–10 reps | @10 |
| 4 | Chest Supported Row (Machine) | 2 | 8–12 reps | @10 |
| 5 | Lat Pulldown | 2 | 5–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 5–10 reps | @10 |
| 2 | Leg Extension | 2 | 6–8 reps | @10 |
| 3 | Bench Press (Dumbbell) | 2 | 5–10 reps | @10 |
| 4 | Leg Press | 2 | 5–15 reps | @10 |
| 5 | Skull Crusher (Barbell) | 2 | 5–10 reps | @10 |
| 6 | Lateral Raise (Cable) | 2 | 5–15 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Push/Pull The World is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 120 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 The World 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 8 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 The World 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
