Holy grail bench (push pull with legs mixed in)
Push pull with legs, 5’s and 3’s with top sets and AMRAP’s
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @7 |
| 1 | 0 reps | @7 | ||
| 2 | Incline Chest Fly (Dumbbell) | 1 | 0 reps | @9.5 |
| 3 | Standing Calf Raise | 4 | 0 reps | @7 |
| 4 | Dip (Bodyweight) | 1 | 0 reps | @9.5 |
| 5 | Seated Military Press (Smith Machine) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 6A | Lateral Raise (Dumbbell) | 2 | 0 reps | — |
| 6B | Tricep Extension (Dumbbell) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5–10 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 2 | 0 reps | — |
| 3 | Standing Pullover (Cable) | 2 | 0 reps | — |
| 4 | Incline Curl (Dumbbell) | 4 | 0 reps | — |
| 5 | High Row | 2 | 0 reps | — |
| Superset | ||||
| 6A | Leg Extension | 2 | 0 reps | — |
| 6B | Hamstring Curl | 2 | 0 reps | — |
| 7 | Clamshells (Band) | 2 | 0 reps | — |
| 8 | Sit Up | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | @7 |
| 2 | Incline Chest Fly (Dumbbell) | 1 | 0 reps | @9.5 |
| 3 | Standing Calf Raise | 4 | 0 reps | — |
| 4 | Dip (Bodyweight) | 1 | 0 reps | @9.5 |
| 5 | Chest Press (Machine) | 1 | 0 reps | @9.5 |
| 6 | Seated Military Press (Smith Machine) | 3 | 0 reps | — |
| Superset | ||||
| 7A | Lateral Raise (Dumbbell) | 2 | 0 reps | — |
| 7B | Tricep Extension (Dumbbell) | 2 | 0 reps | — |
| 8 | JM Press | 2 | 0 reps | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 2 | 0 reps |
| 2 | Chin-Up (Bodyweight) | 2 | 0 reps |
| 3 | Seated Dumbbell Curl | 2 | 0 reps |
| 4 | Lat Pulldown | 2 | 0 reps |
| 5 | High Row | 2 | 0 reps |
| 6 | Hanging Leg Raise | 2 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Holy grail bench (push pull with legs mixed in) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a garage 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.
Holy grail bench (push pull with legs mixed in) is structured around 4 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Holy grail bench (push pull with legs mixed in) 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
