Push Pull Legs
Push, Pull and Legs! The Essentials
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Press | 3 | 12 reps |
| 2 | Military Press (Barbell) | 3 | 12 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 4 | Floor Press (Dumbbell) | 3 | 12 reps |
| 5 | Standing Shoulder Press (Dumbbell) | 3 | 12 reps |
| 6 | Chest Press (Machine) | 3 | 12 reps |
| 7 | Overhead Press (Dumbbell) | 3 | 12 reps |
| 8 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 9 | Push Up | 3 | 10 reps |
| 10 | Stretching | 1 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 12 reps |
| 2 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 3 | Pullover (Dumbbell) | 2 | 12 reps |
| 4 | Shrug (Dumbbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 12 reps |
| 6 | Hammer Curl | 3 | 12 reps |
| 7 | Renegade Row | 3 | 12 reps |
| 8 | Stretching | 1 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| 3 | Sumo Deadlift (Dumbbell) | 3 | 12 reps |
| 4 | Glute Bridge (Dumbbell) | 3 | 12 reps |
| 5 | Lunge (Dumbbell) | 3 | 12 reps |
| 6 | Clamshells (Band) | 3 | 12 reps |
| 7 | Stretching | 1 | 2 min |
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, Push Pull Legs 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 dumbbell only. 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 30 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 is structured around 3 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.
Push Pull Legs 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
