Full Body Push/Pull
A simple 4x/week full body push/pull split. Push days are Chest, Triceps, Shoulders, and Quads. Pull days are Back, Biceps, Rear Deltoids, and Hamstrings.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 2 | 5–8 reps | @8–10 |
| 1B | Lying Side Lateral Raise | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @8–10 |
| 2B | Standing Calf Raise | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 3A | JM Press | 2 | 8–12 reps | @8–10 |
| 3B | Pistol Squat | 2 | 5–8 reps | @8–10 |
| Superset | ||||
| 4A | Incline Chest Fly (Dumbbell) | 2 | 10–15 reps | @8–10 |
| 4B | Tricep Extension (Cable) | 2 | 10–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Weighted) | 2 | 5–8 reps | @8–10 |
| 1B | Lying Rear Lateral Raise | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 2A | Seated Row (Cable) | 2 | 8–12 reps | @8–10 |
| 2B | Reverse Wrist Curl (Dumbbell) | 2 | 10–15 reps | @8–10 |
| 2C | Wrist Extension (Dumbbell) | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 3A | Bicep Curl (EZ Bar) | 2 | 8–12 reps | @8–10 |
| 3B | Lying Leg Curl | 2 | 8–12 reps | @8–10 |
| Superset | ||||
| 4A | Standing Pullover (Cable) | 2 | 10–15 reps | @8–10 |
| 4B | Lying Bicep Curl (Dumbbell) | 2 | 10–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 2 | 5–8 reps | @8–10 |
| 1B | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @8–10 |
| Superset | ||||
| 2A | Overhead Extension (EZ Bar) | 2 | 8–12 reps | @8–10 |
| 2B | Squat (Barbell) | 2 | 4–6 reps | @8–10 |
| Superset | ||||
| 3A | Seated Overhead Press (Barbell) | 2 | 8–12 reps | @8–10 |
| 3B | Leg Extension | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 4A | Skull Crusher (Dumbbell) | 2 | 10–15 reps | @8–10 |
| 4B | Deficit Push Up | 2 | AMRAP | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Weighted) | 2 | 5–8 reps | @8–10 |
| 1B | Lying Rear Lateral Raise | 2 | 15–20 reps | @8–10 |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 2 | 10–15 reps | @8–10 |
| 2B | Lying Leg Curl | 2 | 10–15 reps | @8–10 |
| Superset | ||||
| 3A | Preacher Curl (Dumbbell) | 2 | 10–15 reps | @8–10 |
| 3B | Romanian Deadlift (Barbell) | 2 | 4–6 reps | @8–10 |
| Superset | ||||
| 4A | Face Pull | 2 | 10–15 reps | @8–10 |
| 4B | Bicep Curl (Cable) | 2 | 10–15 reps | @8–10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body 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 18 weeks are fully unlocked.
This program is built around a garage 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 70 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.
Full Body Push/Pull 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body 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
