Grok Push Pull
Unleash your strength with Grok Push Pull: 4 weeks to redefine your limits and sculpt a powerful physique through balanced training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4–6 reps | 80% |
| 1 | 4–6 reps | 82% | ||
| 1 | 4–6 reps | 83% | ||
| 1 | 4–6 reps | 85% | ||
| 2 | Front Squat (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 73% | ||
| 1 | 5 reps | 75% | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @7.5 |
| 4 | Depth Jump | 3 | 5 reps | @7.5 |
| 5 | Standing Calf Raise | 2 | 12–15 reps | 75% |
| Superset | ||||
| 6A | Wood Chop | 3 | 12 reps | @7.5 |
| 6B | Plank | 3 | 1 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–6 reps | 80% |
| 1 | 4–6 reps | 82% | ||
| 1 | 4–6 reps | 84% | ||
| 1 | 4–6 reps | 85% | ||
| 2 | Overhead Press (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 80% | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7.5 |
| 4 | Clapping Pushup | 3 | 5 reps | @8 |
| 5 | Dip (Bodyweight) | 3 | 10–12 reps | @7.5 |
| 6 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @8 |
| Superset | ||||
| 7A | Russian Twist (Dumbbell) | 3 | 15 reps | @7.5 |
| 7B | Hanging Leg Raise | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Bodyweight) | 3 | 10 reps |
| 1B | Push Up | 3 | 10 reps |
| 1C | Lying Leg Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @7.5 |
| 2 | Nordic Curl | 3 | 6–8 reps | @7.5 |
| 3 | Glute Bridge (Dumbbell) | 3 | 10–12 reps | @7.5 |
| 4 | Broad Jump | 3 | 5 reps | @8 |
| 5 | Seated Calf Raise | 2 | 12–15 reps | @7.5 |
| Superset | ||||
| 6A | Russian Twist (Dumbbell) | 3 | 20 reps | — |
| 6B | Decline Sit Up (Weighted) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 4–6 reps | 80% |
| 1 | 4–6 reps | 82% | ||
| 1 | 4–6 reps | 83% | ||
| 1 | 4–6 reps | 85% | ||
| 2 | Pull-Up (Weighted) | 3 | 6–8 reps | @8.5 |
| 3 | Bent Over Row (Barbell) | 3 | 8–10 reps | @8 |
| 4 | Incline Chest Fly (Dumbbell) | 3 | 5 reps | @7.5 |
| 5 | Face Pull | 2 | 12–15 reps | @7.5 |
| 6 | Bicep Curl (Dumbbell) | 2 | 10–12 reps | @7.5 |
| Superset | ||||
| 7A | Pallof Press | 3 | 12 reps | — |
| 7B | Side Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sprint | 8 | 0.2 min |
| 2 | Lateral Jump | 3 | 10 reps |
| 3 | Soccer | 1 | 70 min |
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, Grok Push Pull 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 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 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.
Grok Push Pull 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.
Grok Push Pull 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
