BeginnerFree

Push Pull legs

Unleash your strength in just one week with a balanced push-pull-legs routine designed to sculpt your body and elevate your performance.

· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

10 min

Experience a balanced and effective workout with the Push Pull Legs program, designed for four days of training over one week. This program strategically targets major muscle groups through a combination of compound and isolation exercises, ensuring you build strength and muscle efficiently. Each workout includes video demonstrations for proper form and technique, making it suitable for all fitness levels. Whether you're looking to enhance your physique or improve your overall strength, this program will keep you motivated and on track to achieve your goals. no

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

15.4%

Front Delts

12.1%

Upper Back

9.9%

Chest

8.8%

Lats

8.8%

Biceps

8.8%

Middle Delts

6.6%

Hamstrings

6.6%

Rear Delts

4.4%

Forearms

4.4%

Quadriceps

4.4%

Glutes

4.4%

Calves

2.2%

Adductors

1.1%

Abs

1.1%

Abductors

1.1%

Week 1 Workouts

#	Exercise	Sets
1	Incline Bench Press (Dumbbell)	2
2	Chest Fly (Machine)	2
3	Lateral Raise (Machine)	2
4	Shoulder Press (Machine)	2
5	Skull Crusher (Dumbbell)	2
6	Tricep Pushdown (Cable)	2

#	Exercise	Sets
1	Dip (Assisted)	2
2	Seated Row (Cable)	2
3	Seated Row (Machine)	2
4	Reverse Pec Deck	2
5	Incline Curl (Dumbbell)	2

#	Exercise	Sets
1	Squat (Barbell)	2
2	Leg Press	2
3	Calf Raise (Machine)	2
4	Leg Curl	2

#	Exercise	Sets
1	Incline Bench Press (Smith Machine)	2
2	Seated Row (Machine)	2
3	Seated Row (Cable)	2
4	Lateral Raise (Machine)	2
5	Skull Crusher (Dumbbell)	2
6	Preacher Curl (Machine)	2

Common questions

Yes, Push Pull legs 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 10 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 is structured around 4 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 legs 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android