Beginner–IntermediateFree

6day Push/Pull

Khloo· Jul 2024

1athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

6 days

Level

Beginner, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Two blocks over 10 weeks to help build strength while focusing on hypertrophy. Day 1 Push Priority - Chest>Delts>Quads>Tris>Abs Day 2 Pull Priority - Back>Hams>Bis>Traps>Erectors Day 3 Push Priority - Delts>Quads>Tris>Chest>Abs Day 4 Pull Priority - Hams>Bis>Traps>Back>Erectors Day 5 Push Priority - Quads>Tris>Chest>Delts>Abs Day 6 Pull Priority - Bis>Traps>Back>Hams>Erectors Realistically the weeks/days are arbitrary. Off days can be taken as needed, if a day is missed can always continue from where you left off instead of having to skip a day. If you can't hit all sets in the range, drop the weight. If all sets are at the higher end of the range, increase the weight. First block has ramping volume with week 1 and 2 can be used as an onboarding phase. Rep ranges are 7-10, with RPE being between 7-10. Isolation exercises can have an amrap as the final set of the exercise. Weight should be static across all sets, with fatigue causing the RPE increase. Second block keeps the volume while dropping rep ranges to 4-6. RPE should be kept the same between 7-10. Final set of exercises can be an amrap. Aim for weight to be static across all sets, if needed can drop the weight on the final set to reach rep goals or can do partials to finish sets.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.3%

Front Delts

9.4%

Triceps

8.8%

Abs

8.8%

Chest

7.5%

Biceps

6.9%

Hamstrings

6.9%

Quadriceps

6.3%

Lats

6.3%

Middle Delts

5.6%

Glutes

5.6%

Forearms

Lower Back

4.4%

Calves

3.8%

Rear Delts

3.1%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	7–10 reps	@7–8
2	Lateral Raise (Cable)	2	7–10 reps	@7–8
3	Leg Extension	2	7–10 reps	@7–8
4	Overhead Extension (EZ Bar)	2	7–10 reps	@7–8
5	Incline Chest Fly (Dumbbell)	2	7–10 reps	@7–8
6	Decline Sit Up (Weighted)	2	7–10 reps	@7–8
7	Lying Leg Raise	2	7–10 reps	@7–8
8	Straight Leg Calf Raise	2	7–10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Single Arm Row (Dumbbell)	2	7–10 reps	@7–8
2	Seated Hamstring Curl	2	7–10 reps	@7–8
3	Bicep Curl (EZ Bar)	2	7–10 reps	@7–8
4	Shrug (Barbell)	2	7–10 reps	@7–8
5	Lat Pulldown (Neutral Grip)	2	7–10 reps	@7–8
6	Jefferson Curl	2	7–10 reps	@7–8
7	Wrist Curls	2	7–10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Seated Military Press (Barbell)	2	7–10 reps	@7–8
2	Hack Squat	2	7–10 reps	@7–8
3	Seated Dip (Machine)	2	7–10 reps	@7–8
4	Pec Deck (Machine)	2	7–10 reps	@7–8
5	Lateral Raise (Machine)	2	7–10 reps	@7–8
6	Decline Sit Up (Weighted)	2	7–10 reps	@7–8
7	Lying Leg Raise	2	7–10 reps	@7–8
8	Seated Calf Raise	2	7–10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Good Morning	2	7–10 reps	@7–8
2	Incline Curl (Dumbbell)	2	7–10 reps	@7–8
3	Chest Supported Row (Machine)	2	7–10 reps	@7–8
4	Shrug (Dumbbell)	2	7–10 reps	@7–8
5	Hamstring Curl	2	7–10 reps	@7–8
6	Lat Pulldown (Close Grip)	2	7–10 reps	@7–8
7	Back Extension (Weighted)	2	7–10 reps	@7–8
8	Reverse Wrist Curl (Barbell)	2	7–10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	2	7–10 reps	@7–8
2	Bench Press (Close Grip)	2	7–10 reps	@7–8
3	Incline Bench Press (Dumbbell)	2	7–10 reps	@7–8
4	One Arm Lateral Raise (Cable)	2	7–10 reps	@7–8
5	Leg Extension	2	7–10 reps	@7–8
6	Overhead Tricep Extension (Cable)	2	7–10 reps	@7–8
7	Decline Sit Up (Weighted)	2	7–10 reps	@7–8
8	Lying Leg Raise	2	7–10 reps	@7–8
9	Straight Leg Calf Raise	2	7–10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Alternating Dumbbell Curl	2	7–10 reps	@7–8
2	Shrug (Barbell)	2	7–10 reps	@7–8
3	Chest Supported Row (Machine)	2	7–10 reps	@7–8
4	Romanian Deadlift (Dumbbell)	2	7–10 reps	@7–8
5	Hammer Curl	2	7–10 reps	@7–8
6	Rear Delt Fly (Cable)	2	7–10 reps	@7–8
7	Jefferson Curl	2	7–10 reps	@7–8
8	Wrist Curls	2	7–10 reps	@7–8

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 6day Push/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 10 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.

6day Push/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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

6day Push/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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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