Push Leg Pull
Strength day followed by higher rep day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps |
| 2 | Chest Fly (Dumbbell) | 4 | 6 reps |
| 3 | Push Up | 3 | 10 reps |
| 4 | Overhead Press (Barbell) | 3 | 6 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 6 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 6 reps |
| 7 | Skull Crusher (Barbell) | 2 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 16 reps |
| 2 | Lat Pulldown | 4 | 4 reps |
| 3 | Pull-Up (Assisted) | 2 | 10 reps |
| 4 | Chest Supported Lateral Raise | 2 | 12 reps |
| 5 | Bicep Curl (Cable) | 2 | 12 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps |
| 2 | Hamstring Curl | 4 | 8 reps |
| 3 | Deadlift (Barbell) | 3 | 6 reps |
| 4 | Leg Extension | 3 | 8 reps |
| 5 | Standing Calf Raise | 4 | 10 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Chest Fly (Cable) | 4 | 12 reps |
| 3 | Dip (Bodyweight) | 3 | 12 reps |
| 4 | Overhead Press (Dumbbell) | 3 | 12 reps |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 15 reps |
| 7 | Tricep Kickback | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 4 | 6 reps |
| 2 | Lat Pulldown | 4 | 8 reps |
| 3 | Pull-Up (Weighted) | 2 | 6 reps |
| 4 | Face Pull | 2 | 8 reps |
| 5 | Concentration Curl | 2 | 8 reps |
| 6 | Bicep Curl (EZ Bar) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 20 reps |
| 2 | Leg Curl | 4 | 12 reps |
| 3 | Stiff Leg Deadlift (Dumbbell) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Hip Thrust (Barbell) | 3 | 12 reps |
| 6 | Seated Calf Raise | 1 | 12 reps |
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 Leg Pull 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 garage 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.
Push Leg Pull 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 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 Leg Pull 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
