Push pull miscellaneous
Transform your physique in just 6 weeks with a balanced push-pull routine designed for all levels—get ready to lift, tone, and redefine your strength at home!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–7 reps |
| 2 | Split Squat (Dumbbell) | 1 | 10–15 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | High Bar Squat (Barbell) | 2 | 5–8 reps |
| 5 | Overhead Press (Dumbbell) | 1 | 5–10 reps |
| 6 | Sissy Squat (Weighted) | 3 | 8–12 reps |
| 7 | Behind-the-Neck Press (Barbell) | 1 | 8–12 reps |
| 8 | Half Moons | 3 | 12–18 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 15–25 reps |
| 10 | Overhead Tricep Extension | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 4–7 reps |
| 2 | Single Leg Hip Thrust | 2 | 8–12 reps |
| 3 | Jefferson curl | 2 | 6–12 reps |
| 4 | Pullover (Dumbbell) | 2 | 15–25 reps |
| 5 | Walking Lunge (Dumbbell) | 1 | 6–12 reps |
| 6 | Shrug (Barbell) | 2 | 11–25 reps |
| 7 | Nordic Curl | 2 | 4–6 reps |
| 8 | Helms Row | 2 | 10–15 reps |
| 9 | Lying Bicep Curls | 3 | 10–15 reps |
| 10 | Lying Rear Lateral Raise | 3 | 15–25 reps |
| 11 | Lying Hammer Curls | 3 | 12–18 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wrist Curls | 3 | 17–25 reps |
| 2 | Decline Sit Up (Weighted) | 2 | 10–25 reps |
| 3 | Reverse Wrist Curl (Barbell) | 3 | 17–25 reps |
| 4 | Seated Side Bend | 2 | 10–20 reps |
| 5 | Neck Curl | 3 | 15–25 reps |
| 6 | Neck Extension | 2 | 15–25 reps |
| 7 | Single Leg Calf Raise (Weighted) | 2 | 8–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–7 reps |
| 2 | Split Squat (Dumbbell) | 1 | 10–15 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | High Bar Squat (Barbell) | 2 | 5–8 reps |
| 5 | Overhead Press (Dumbbell) | 1 | 5–10 reps |
| 6 | Sissy Squat (Weighted) | 3 | 8–12 reps |
| 7 | Behind-the-Neck Press (Barbell) | 1 | 8–12 reps |
| 8 | Half Moons | 3 | 12–18 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 15–25 reps |
| 10 | Overhead Tricep Extension | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 4–7 reps |
| 2 | Single Leg Hip Thrust | 2 | 8–12 reps |
| 3 | Jefferson curl | 2 | 6–12 reps |
| 4 | Pullover (Dumbbell) | 2 | 15–25 reps |
| 5 | Walking Lunge (Dumbbell) | 1 | 6–12 reps |
| 6 | Shrug (Barbell) | 2 | 11–25 reps |
| 7 | Nordic Curl | 2 | 4–6 reps |
| 8 | Helms Row | 2 | 10–15 reps |
| 9 | Lying Bicep Curls | 3 | 10–15 reps |
| 10 | Lying Rear Lateral Raise | 3 | 15–25 reps |
| 11 | Lying Hammer Curls | 3 | 12–18 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wrist Curls | 3 | 17–25 reps |
| 2 | Decline Sit Up (Weighted) | 2 | 10–25 reps |
| 3 | Reverse Wrist Curl (Barbell) | 3 | 17–25 reps |
| 4 | Seated Side Bend | 2 | 10–20 reps |
| 5 | Neck Curl | 3 | 15–25 reps |
| 6 | Neck Extension | 2 | 15–25 reps |
| 7 | Single Leg Calf Raise (Weighted) | 2 | 8–25 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Push pull miscellaneous is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This is a home workout program. No gym required. 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 miscellaneous 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 6 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 miscellaneous 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
