Push Pull Legs, minimalist
This is a minimalist training routine made for me hopefully it’s good for you guys :).
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–3 reps | @8.5 |
| 2 | 3–6 reps | @6 | ||
| 2 | Overhead Press (Machine) | 4 | 10 reps | — |
| 3 | Overhead Tricep Extension (Cable) | 4 | 10 reps | — |
| 4 | Leg Curl | 4 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1–3 reps | @8.5 |
| 2 | 3–6 reps | @6 | ||
| 2 | Lat Pulldown | 4 | 10 reps | — |
| 3 | Bicep Curl (Cable) | 4 | 10 reps | — |
| 4 | Dead Hang | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1–3 reps | @8.5 |
| 2 | 3–6 reps | @6 | ||
| 2 | Leg Extension | 4 | 10 reps | — |
| 3 | Calf Raise (Leg Press) | 4 | 10 reps | — |
| 4 | Hip Abductor (Machine) | 4 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | @8.5 |
| 2 | 6 reps | @6 | ||
| 2 | Overhead Press (Machine) | 4 | 10 reps | — |
| 3 | Tricep Pushdown (Cable) | 4 | 10 reps | — |
| 4 | Leg Curl | 4 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1–3 reps | @8.5 |
| 2 | 3–6 reps | @6 | ||
| 2 | Seated Row (Machine) | 4 | 10 reps | — |
| 3 | Bicep Curl (Cable) | 4 | 10 reps | — |
| 4 | Dead Hang | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1–3 reps | @8.5 |
| 2 | 3–6 reps | @6 | ||
| 2 | Leg Extension | 4 | 10 reps | — |
| 3 | Calf Raise (Leg Press) | 4 | 10 reps | — |
| 4 | Hip Abductor (Machine) | 4 | 10 reps | — |
Weeks 2–4 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, minimalist is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 50 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, minimalist 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 4 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, minimalist 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
