Push Pull Legs Cardio - Shredded RP
RP - Push Pull Leg
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Dumbbell) | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 3 | Leg Press (45 Degrees) | 4 | 12 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 20 reps |
| 5 | Leg Extension | 3 | 15 reps |
| 6 | Standing Calf Raise | 4 | 15 reps |
| 7 | Abs Crunch (Bodyweight) | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Overhead Press (Barbell) | 4 | 10 reps |
| 4 | Lateral Raise (Cable) | 3 | 15 reps |
| 5 | Chest Fly (Cable) | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 7 | Cable Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps |
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Step-Up (Weighted) | 3 | 12 reps |
| 4 | Glute Kickback (Cable) | 3 | 15 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cycling | 1 | 15 min |
| 2 | Treadmill | 1 | 15 min |
| 3 | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps |
| 4 | HIIT Full Body | 1 | 15 min |
| 5 | Plank to Push Up | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 10 reps |
| 2 | Single Arm Row (Dumbbell) | 4 | 10 reps |
| 3 | Lat Pulldown | 3 | 12 reps |
| 4 | T-Bar Row | 3 | 12 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 7 | Russian Twist (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 8 reps |
| 2 | Squat (Smith Machine) | 4 | 10 reps |
| 3 | Sumo Squat | 4 | 12 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Lunge (Dumbbell) | 3 | 12 reps |
| 6 | Single Leg Calf Raise (Weighted) | 4 | 15 reps |
| 7 | Decline Sit Up (Bodyweight) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Elliptical | 1 | 15 min |
| 2 | Treadmill | 1 | 30 min |
| 3 | Farmer's Walk (Weighted) | 3 | 20 reps |
| 4 | Hanging Leg Raise | 3 | 20 reps |
| 5 | Plank | 2 | 1 min |
Weeks 2–14 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 Cardio - Shredded RP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 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 Legs Cardio - Shredded RP is structured around 7 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 14 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 Cardio - Shredded RP 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.
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