Push, Pull and Legs Workout
Transform your strength in just 16 weeks with this empowering full-body workout designed for women—40 minutes, 3 days a week to unleash your potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 9 reps | @6.5 | ||
| 1 | 8 reps | @6.5 | ||
| 2 | Front Raise | 3 | 8 reps | — |
| 3 | Hip Abductor (Machine) | 3 | 10 reps | — |
| 4 | Leg Press | 3 | 10 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 2 | 12 reps | — |
| 6 | Tricep Pushdown (Cable) | 2 | 12 reps | — |
| 7 | Stair Climber | 1 | 8 min | — |
| 8 | Stretching | 1 | 2 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 8 reps |
| 3 | Hip Adductor (Machine) | 3 | 6 reps |
| 4 | Leg Curl | 1 | 10 reps |
| 1 | 9 reps | ||
| 1 | 8 reps | ||
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Treadmill | 1 | 8 min |
| 7 | Stretching | 1 | 4 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 5 reps |
| 1 | 4 reps | ||
| 3 | Hip Abductor (Machine) | 3 | 10 reps |
| 4 | Hyperextension | 3 | 8 reps |
| 5 | Leg Extension | 2 | 10 reps |
| 6 | Romanian Deadlift to Row (Dumbbell) | 3 | 12 reps |
| 7 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| 8 | Plank | 1 | 1 min |
| 9 | Stretching | 1 | 4 min |
Common questions
Yes, Push, Pull and Legs Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 40 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 and Legs Workout is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push, Pull and Legs Workout 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
