Intermediate–AdvancedFree

Push / Pull / Leg Hypertrophy Program

10-week Push/Pull/Legs program designed to maximize muscle growth and strength for natural lifters. High frequency and balanced hypertrophy training.

Coleby H.· Mar 2026

22athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

60 min

This 10-Week Push/Pull/Legs Hypertrophy Program is designed for serious lifters who want to maximize muscle growth and build real, functional strength while training naturally. The program follows a high-frequency 6-day push, pull, legs split, allowing each muscle group to be trained twice per week with a strategic balance of heavy compound lifts and targeted hypertrophy work. Progressive overload is built into the structure so strength steadily increases while volume and intensity drive muscle growth. Each phase is designed to optimize recovery, stimulate new growth, and prevent plateaus through calculated exercise selection, rep ranges, and intensity techniques. This program is ideal for intermediate to advanced lifters who want to push their physique to the next level while maintaining the recovery demands required for natural athletes. By combining heavy foundational movements with high-volume hypertrophy work, the plan prioritizes size, strength, and long-term progression—helping you build a stronger, more muscular physique over the course of 10 focused weeks. The programs uses a double undulating progression approach. This is a training method that varies both reps and weight over time to drive strength and muscle growth. Instead of increasing weight every workout, you work within a rep range and aim to gradually perform more reps with the same weight. Once you reach the top of the rep range, you increase the weight or add a set and repeat the process. The exercises listed in the program are not in any particular order. Train your weakest points first each training day. The exercises can be swapped, just make sure you are sticking to the same movement pattern. Intensity is EVERYTHING in this program. This is what is going to drive your progression. TRAIN TO FAILURE! Everyday you should be consuming: 5 grams of creatine At least 1 gram of protein per lb of body weight And eating in a caloric surplus Ensure you are taking a rest day atleast 1x week.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Upper Back

12.7%

Triceps

10.1%

Biceps

10.1%

Hamstrings

8.9%

Front Delts

7.6%

Glutes

7.6%

Middle Delts

6.3%

Chest

5.1%

Lats

5.1%

Forearms

5.1%

Quadriceps

5.1%

Rear Delts

3.8%

Lower Back

3.8%

Abs

3.8%

Adductors

2.5%

Calves

2.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	5–10 reps	@10
2	Lateral Raise (Cable)	2	5–10 reps	@10
3	Incline Chest Press (Machine)	2	5–10 reps	@10
4	Tricep Pushdown (Cable)	2	5–10 reps	@10
5	Overhead Tricep Extension (Cable)	2	5–10 reps	@10
6	AD Press (Smith Machine)	2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Single Arm)	2	5–10 reps	@10
2	Power Shrug	2	5–10 reps	@10
3	Seated Row (Machine)	2	5–10 reps	@10
4	Kelso Shrug (Chest Supported)	2	5–10 reps	@10
5	Reverse Pec Deck	2	5–10 reps	@10
6	Preacher Curl (EZ Bar)	2	5–10 reps	@10
7	Hammer Curl (Cable)	2	5–10 reps	@10
8	Reverse Curl (Barbell)	2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	5–10 reps	@10
2	Seated Hamstring Curl	2	5–10 reps	@10
3	Hip Adductor (Machine)	2	5–10 reps	@10
4	Calf Raise (Leg Press)	2	5–10 reps	@10
5	Hip Thrust (Machine)	2	5–10 reps	@10
6	Hack Squat	2	5–7 reps	@10
7	Stiff Leg Deadlift	2	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	5–10 reps	@10
2	Lateral Raise (Cable)	2	5–10 reps	@10
3	Incline Chest Press (Machine)	2	5–10 reps	@10
4	Tricep Pushdown (Cable)	2	5–10 reps	@10
5	Overhead Tricep Extension (Cable)	2	5–10 reps	@10
6	AD Press (Smith Machine)	2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Single Arm)	2	5–10 reps	@10
2	Power Shrug	2	5–10 reps	@10
3	Seated Row (Machine)	2	5–10 reps	@10
4	Kelso Shrug (Chest Supported)	2	5–10 reps	@10
5	Reverse Pec Deck	2	5–10 reps	@10
6	Preacher Curl (EZ Bar)	2	5–10 reps	@10
7	Hammer Curl (Cable)	2	5–10 reps	@10
8	Reverse Curl (Barbell)	2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	5–10 reps	@10
2	Seated Hamstring Curl	2	5–10 reps	@10
3	Hip Adductor (Machine)	2	5–10 reps	@10
4	Calf Raise (Leg Press)	2	5–10 reps	@10
5	Hip Thrust (Machine)	2	5–10 reps	@10
6	Hack Squat	2	5–7 reps	@10
7	Stiff Leg Deadlift	2	5–7 reps	@10

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Push / Pull / Leg Hypertrophy Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.

Push / Pull / Leg Hypertrophy Program 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 10 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 / Leg Hypertrophy Program 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

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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