IntermediateFree

Push Pull Legs split

Push Pull Legs program from YouTube channel Trainer Winny

Anton Razumov· Oct 2024

12athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

To build muscle and don't miss gains

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Triceps

11.2%

Quadriceps

9.7%

Hamstrings

9.1%

Abs

8.8%

Glutes

8.4%

Biceps

8.1%

Front Delts

7.8%

Upper Back

7.3%

Chest

6.8%

Middle Delts

4.9%

Lats

4.1%

Lower Back

Forearms

2.8%

Rear Delts

2.2%

Other

Calves

Adductors

1.3%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	Bench Press (Barbell)	1	5–8 reps	@6
		3	5–8 reps	@10
3	Incline Bench Press (Barbell)	1	12–15 reps	@6
		3	12–15 reps	@10
4	Pec Fly (Dumbbell)	1	15–25 reps	@6
		3	15–25 reps	@10
5	Overhead Press (Barbell)	1	5–8 reps	@6
		3	5–8 reps	@10
6	Lateral Raise (Dumbbell)	1	15–20 reps	@6
		3	15–20 reps	@10
7	Face Pull	1	15–20 reps	@6
		3	15–20 reps	@10
8	Dips Between Chairs	3	20–30 reps	@10
9	Tricep Pushdown (Cable)	1	20–30 reps	@6
		2	20–30 reps	@10
10	Skull Crusher	1	20–30 reps	@6
		3	20–30 reps	@10
11	Cable Crunch	3	8–15 reps	@10
12	Knee Raise (Captain's Chair)	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	Lat Pulldown	1	8–12 reps	@6
		3	8–12 reps	@10
3	T-Bar Row	1	12–15 reps	@6
		3	12–15 reps	@10
4	Deadlift (Barbell)	1	12–15 reps	@6
		3	12–15 reps	@10
5	Incline Curl (Dumbbell)	1	5–12 reps	@6
		3	5–12 reps	@10
6	Hammer Curl	1	12–15 reps	@6
		3	12–15 reps	@10
7	Concentration Curl	1	15–20 reps	@6
		3	15–20 reps	@10
8	Decline Sit Up (Weighted)	3	8–15 reps	@10
9	Knee Raise (Captain's Chair)	3	15–20 reps	@10
10	Dips Between Chairs	3	20–30 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	Squat (Barbell)	1	8–12 reps	@6
		3	8–12 reps	@10
3	Leg Press (45 Degrees)	1	8–12 reps	@6
		3	8–12 reps	@10
4	Leg Extension	1	20–25 reps	@6
		3	20–25 reps	@10
5	Romanian Deadlift (Barbell)	1	8–12 reps	@6
		3	8–12 reps	@10
6	Lying Leg Curl	1	12–30 reps	@6
		3	12–30 reps	@10
7	Hip Thrust (Barbell)	1	8–12 reps	@6
		3	8–12 reps	@10
8	Bulgarian Split Squat (Bodyweight)	3	15–30 reps	@10
9	Seated Calf Raise	3	25–40 reps	@10
10	Farmer's Walk (Weighted)	3	4–6 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Run	1	60–80 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	Seated Overhead Press (Dumbbell)	1	5–8 reps	@6
		3	5–8 reps	@10
3	Lateral Raise (Dumbbell)	1	15–20 reps	@6
		3	15–20 reps	@10
4	Lying Rear Lateral Raise	3	15–20 reps	@10
5	Incline Bench Press (Dumbbell)	1	5–8 reps	@6
		3	5–8 reps	@10
6	Bench Press (Dumbbell)	1	12–15 reps	@6
		3	12–15 reps	@10
7	Pec Fly (Dumbbell)	1	15–25 reps	@6
		3	15–25 reps	@10
8	Tricep Rope Push Down (Cable)	3	20–30 reps	@10
9	Overhead Tricep Extension (Cable)	3	20–30 reps	@10
10	Dips Between Chairs	3	20–30 reps	@10
11	Decline Crunch (Weighted)	3	8–15 reps	@10
12	Knee Raise (Captain's Chair)	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	T-Bar Row	1	8–12 reps	@6
		3	8–12 reps	@10
3	Lat Pulldown	1	12–15 reps	@6
		3	12–15 reps	@10
4	Shrug (Barbell)	1	12–15 reps	@6
		3	12–15 reps	@10
5	Incline Curl (Dumbbell)	1	5–12 reps	@6
		3	5–12 reps	@10
6	Concentration Curl	3	15–20 reps	@10
7	Hammer Curl	3	12–15 reps	@10
8	Cable Crunch	3	8–15 reps	@10
9	Knee Raise (Captain's Chair)	3	15–20 reps	@10
10	Dips Between Chairs	3	20–30 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5–10 min	@10
2	Leg Press (45 Degrees)	1	8–12 reps	@6
		3	8–12 reps	@10
3	Squat (Barbell)	1	8–12 reps	@6
		3	8–12 reps	@10
4	Leg Extension	1	20–25 reps	@6
		3	20–25 reps	@10
5	Good Morning	1	8–12 reps	@6
		3	8–12 reps	@10
6	Lying Leg Curl	1	12–30 reps	@6
		3	12–30 reps	@10
7	Hip Thrust (Barbell)	1	8–12 reps	@6
		3	8–12 reps	@10
8	Walking Lunge (Dumbbell)	3	15–30 reps	@10
9	Seated Calf Raise	4	25–40 reps	@10
10	Farmer's Walk (Weighted)	3	6–8 reps	@10

Weeks 2–4 are in the app

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

Common questions

Yes, Push Pull Legs split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 Legs split is structured around 7 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 4 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 Legs split 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

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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