Sonic’s Pull, Push, Legs V1.
This program uses basic barbell movements coupled with dumbbells and some machines for accessory work.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Squat | 4 | 5–7 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 3 | Hack Squat | 3 | 12–15 reps |
| 4 | Cossack Squat | 3 | 10–15 reps |
| 5 | Leg Curl | 3 | 10–15 reps |
| 6 | Seated Calf Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 5 | 5–8 reps |
| 2 | T-Bar Row | 3 | 6–8 reps |
| 3 | Lat Pulldown | 3 | 12–15 reps |
| 4 | Single Arm Row (Cable) | 3 | 8–12 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 12–15 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 10–15 reps |
| 1 | 10–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8 reps | 50% |
| 1 | 5 reps | 65% | ||
| 1 | 3 reps | 85% | ||
| 1 | 3 reps | 90% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 60% | ||
| 2 | Leg Press | 4 | 8–12 reps | — |
| 3 | Seated Hamstring Curl | 3 | 10–15 reps | — |
| 4 | Leg Extension | 3 | 12–15 reps | — |
| 5 | Seated Calf Raise | 5 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 60% |
| 1 | 5 reps | 70% | ||
| 1 | 3 reps | 85% | ||
| 1 | 3 reps | 90% | ||
| 1 | 5 reps | 75% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 65% | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 5–8 reps | — |
| 3 | Chest Fly (Machine) | 3 | 8–12 reps | — |
| 4 | Seated Dip (Machine) | 3 | 12–15 reps | — |
| 5 | Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 6 | Tricep Kickback | 4 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 8 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 3 reps | 85% | ||
| 1 | 1 rep | 90% | ||
| 1 | 5 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 2 | Lat Pulldown (Close Grip) | 4 | 8–12 reps | — |
| 3 | Single Arm Rear Delt Cable Fly | 3 | 8–12 reps | — |
| 4 | Straight Arm Pulldown | 3 | 8–12 reps | — |
| 5 | Face Away Cable Curl | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 8 reps | 50% |
| 1 | 5 reps | 75% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 65% | ||
| 1 | 8 reps | 65% | ||
| 2 | Larsen Press (Barbell) | 4 | 8–12 reps | — |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 4 | Dip (Bodyweight) | 3 | AMRAP | — |
| 5 | Skull Crusher (Barbell) | 3 | 12–15 reps | @6 |
| 6 | Tricep Kickback | 3 | 8–12 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, Sonic’s Pull, Push, Legs V1. 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 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 80 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.
Sonic’s Pull, Push, Legs V1. 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.
Sonic’s Pull, Push, Legs V1. 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
