Prateek's Workout Plan
6 days of Push Pull Legs workout with 2 variations.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @7 |
| 4 | Lateral Raise (Cable) | 3 | 15 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps | @7 |
| 2 | Lat Pulldown | 4 | 10 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 4 | Bicep Curl (Barbell) | 3 | 15 reps | @7 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | @7 |
| 6 | Hammer Curl (Cable) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | @7 |
| 2 | Leg Press (45 Degrees) | 4 | 10 reps | @7 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Lying Leg Curl | 3 | 15 reps | @7 |
| 5 | Leg Extension | 3 | 15 reps | @7 |
| 6 | Standing Calf Raise | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @7 |
| 3 | Shoulder Press (Machine) | 3 | 10 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 5 | Pec Deck (Machine) | 3 | 12 reps | @7 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @7 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @7 |
| 2 | Wide Grip Lat Pulldown | 4 | 10 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 4 | Face Pull | 3 | 15 reps | @7 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @7 |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @7 |
| 7 | Wrist Curls | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps | @7 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lying Leg Curl | 3 | 12 reps | @7 |
| 5 | Leg Extension | 3 | 12 reps | @7 |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | @7 |
| 7 | Hip Adductor (Machine) | 3 | 15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Prateek's Workout Plan 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 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.
Prateek's Workout Plan 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Prateek's Workout Plan 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
