Beginner–IntermediateFree

Pull Push Legs Upper Lower

Jun Y.· Jul 2024

6athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Muscle, Strength

Equipment

Full Gym

Session length

100 min

Bodybuilding program for anyone looking to gain muscle through a 5 day workout split

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Quadriceps

11.7%

Upper Back

9.2%

Hamstrings

8.7%

Biceps

Chest

7.8%

Glutes

7.8%

Triceps

7.2%

Front Delts

6.5%

Lats

6.2%

Calves

5.6%

Abs

5.5%

Middle Delts

Rear Delts

4.5%

Lower Back

3.3%

Forearms

1.7%

Adductors

0.9%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Pendlay Row	1	7–9 reps	@8
		1	7–9 reps	@8.5
		1	7–9 reps	@9
2	Lat Pulldown	1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
3	Chest Supported Row (Dumbbell)	1	10–15 reps	@9
		1	10–15 reps	@9.5
		1	10–15 reps	@10
4	Standing Calf Raise	3	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
5	Face Pull	1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
6	Hanging Leg Raise	2	20–25 reps	@9
		1	20–25 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	1	5–8 reps	@8
		1	5–8 reps	@8.5
		1	5–8 reps	@9
		1	5–8 reps	@9.5
2	Incline Bench Press (Dumbbell)	1	8–10 reps	@8.5
		1	8–10 reps	@9
		1	8–10 reps	@9.5
3	Skull Crusher (Barbell)	1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
4	Katana Extension	1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
5	Hammer Curl	1	10–12 reps	@8
		1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
6	Bicep Curl (Cable)	1	10–15 reps	@9
		1	10–15 reps	@9.5
		1	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	6–9 reps	@8
		1	6–9 reps	@8.5
		1	6–9 reps	@9
		1	6–9 reps	@9.5
2	Romanian Deadlift (Barbell)	1	6–10 reps	@8.5
		1	6–10 reps	@9
		1	6–10 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
4	Leg Press (45 Degrees)	1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
5	Lateral Raise (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8.5
		1	8–12 reps	@9
6	Lateral Raise (Cable)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Chest Fly (Cable)	1	8–12 reps	@8
		1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
2	Pull-Up (Weighted)	1	6–10 reps	@8.5
		1	6–10 reps	@9
		1	6–10 reps	@9.5
3	Rear Delt Fly (Cable)	1	10–15 reps	@8
		1	10–15 reps	@8.5
		1	10–15 reps	@9
4	Bench Press (Close Grip)	1	6–10 reps	@8.5
		1	6–10 reps	@9
		1	6–10 reps	@9.5
5	Seated Calf Raise	1	10–15 reps	@8.5
		1	10–15 reps	@9
		1	10–15 reps	@9.5
		2	10–15 reps	@10
6	Decline Crunch	1	15–20 reps	@9
		1	15–20 reps	@9.5
		1	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	1	6–10 reps	@8.5
		1	6–10 reps	@9
		1	6–10 reps	@9.5
		1	6–10 reps	@10
2	Deadlift (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@8.5
		1	5–8 reps	@9
3	Leg Extension	1	10–15 reps	@9
		1	10–15 reps	@9.5
		1	10–15 reps	@10
4	Leg Curl	1	10–15 reps	@9
		1	10–15 reps	@9.5
		1	10–15 reps	@10
5	Lateral Raise (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	8–12 reps	@10
6	Preacher Curl (EZ Bar)	1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10

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, Pull Push Legs Upper Lower 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 100 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.

Pull Push Legs Upper Lower is structured around 5 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.

Pull Push Legs Upper Lower 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.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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