Intermediate–AdvancedFree

Push Pull Legs

Bodybuilding science based program.

Musa Zeshan· Oct 2024

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

To gain maximum muscle growth based on science.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Triceps

13.4%

Biceps

12.1%

Chest

9.6%

Quadriceps

9.6%

Lats

8.9%

Front Delts

8.3%

Upper Back

8.3%

Middle Delts

7.6%

Rear Delts

7.6%

Glutes

3.8%

Hamstrings

3.8%

Lower Back

3.2%

Forearms

1.3%

Adductors

1.3%

Abs

0.6%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
2	Incline Bench Press (Barbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
3	Pec Deck (Machine)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Overhead Tricep Extension (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
5	Tricep Pushdown (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
6	Overhead Extension (Dumbbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Bicep Curl (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
2	Hammer Curl (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
3	Machine Preacher Curl	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Wide Grip Lat Pulldown	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
5	Seated Row (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
6	Chest Supported Barbell Rows	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Cable)	1	5 reps	@9.5
		1	4 reps	@9.5
		1	3 reps	@9.5
2	Lateral Raise (Dumbbell)	1	15 reps	@9.5
		1	14 reps	@9.5
		1	13 reps	@9.5
3	Reverse Pec Deck	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Squat (Barbell)	1	10 reps	@9.5
		1	9 reps	@9.5
		1	8 reps	@9.5
5	Leg Press (45 Degrees)	1	9 reps	@9.5
		1	8 reps	@9.5
		1	7 reps	@9.5
6	Leg Extension	1	10 reps	@9.5
		1	9 reps	@9.5
		1	8 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
2	Incline Bench Press (Barbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
3	Pec Deck (Machine)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Overhead Tricep Extension (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
5	Tricep Pushdown (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
6	Overhead Extension (Dumbbell)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Bicep Curl (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
2	Hammer Curl (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
3	Machine Preacher Curl	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Wide Grip Lat Pulldown	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
5	Seated Row (Cable)	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
6	Chest Supported Barbell Rows	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Cable)	1	5 reps	@9.5
		1	4 reps	@9.5
		1	3 reps	@9.5
2	Lateral Raise (Dumbbell)	1	15 reps	@9.5
		1	14 reps	@9.5
		1	13 reps	@9.5
3	Reverse Pec Deck	1	12 reps	@9.5
		1	11 reps	@9.5
		1	10 reps	@9.5
4	Squat (Barbell)	1	10 reps	@9.5
		1	9 reps	@9.5
		1	8 reps	@9.5
5	Leg Press (45 Degrees)	1	9 reps	@9.5
		1	8 reps	@9.5
		1	7 reps	@9.5
6	Leg Extension	1	10 reps	@9.5
		1	9 reps	@9.5
		1	8 reps	@9.5

Weeks 2–12 are in the app

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

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 12 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 Legs 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 12 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 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

11,000+ 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