Beginner–IntermediateFree

Push Pull Grind

No days off, No excuses, Just gains.

· Apr 2026

1athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

5 days

Level

Beginner, Novice, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

110 min

No random workouts. No guessing. Just a real structured push-pull-legs split that hits back, chest, shoulders and arms with actual volume. RPE ranges so you're not coasting. Form tips so you're not guessing. Run it for 3–4 months and don't recognise yourself fr.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Triceps

15.8%

Front Delts

14.7%

Chest

9.6%

Biceps

9.6%

Middle Delts

8.2%

Upper Back

6.5%

Quadriceps

6.2%

Hamstrings

6.2%

Glutes

5.4%

Forearms

4.2%

Rear Delts

Abductors

2.8%

Lats

2.3%

Calves

2.3%

Lower Back

1.1%

Abs

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	8–12 reps	@7–8
		1	8–12 reps	@7–8
		1	8–12 reps	@7–8
		1	8–12 reps	@7–8
2	Incline Bench Press (Dumbbell)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
3	Chest Fly (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
4	Seated Shoulder Press (Dumbbell)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
5	Tricep Rope Push Down (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
6	Lateral Raise (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
7	Overhead Tricep Extension (Dumbbell)	1	12–15 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	1	6–10 reps	@8–9
		1	6–10 reps	@8–9
		1	6–10 reps	@8–9
		1	6–10 reps	@8–9
2	Lat Pulldown (Wide Grip)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
3	Straight-Arm Pulldown	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
4	Face Pull	1	15–20 reps	@6–7
		1	15–20 reps	@6–7
		1	15–20 reps	@6–7
		1	15–20 reps	@6–7
5	Bicep Curl (Dumbbell)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
6	Hammer Curl (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Leg Press	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
2	Leg Extension	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
3	Leg Curl	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
4	Romanian Deadlift (Dumbbell)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
5	Hip Abductor (Machine)	1	15–20 reps	@6–7
		1	15–20 reps	@6–7
		1	15–20 reps	@6–7
6	Standing Calf Raise	1	15–20 reps	@7–8
		1	15–20 reps	@7–8
		1	15–20 reps	@7–8
		1	15–20 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
2	Lateral Raise (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
3	Chest Press (Machine)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
4	Front Raise (Cable)	1	12–15 reps	@6–7
		1	12–15 reps	@6–7
		1	12–15 reps	@6–7
5	Dip (Assisted)	1	8–12 reps	@8–9
		1	8–12 reps	@8–9
		1	8–12 reps	@8–9
6	Tricep Pushdown (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Cable Seated Row (Close Grip)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
2	DB Single-Arm Row	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
3	Cable Lat Pulldown (Underhand)	1	10–12 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@7–8
4	Face Pull	1	15–20 reps	@6–7
		1	15–20 reps	@6–7
		1	15–20 reps	@6–7
5	Bicep Curl (Dumbbell)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
6	Bicep Curl (Cable)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
7	Hammer Curl (Dumbbell)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8

Weeks 2–16 are in the app

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

Common questions

Yes, Push Pull Grind is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 110 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 Grind is structured around 5 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 16 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 Grind 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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.

Free on iOS & Android