Push pull legs upper
Transform your strength with a balanced 10-week push-pull-legs program that builds power and endurance for everyday life. Let's get stronger together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 4 | 10 reps |
| 2 | Floor Chest Fly (Dumbbell) | 3 | 10 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| 6 | Tricep Kickback | 3 | 10 reps |
| 7 | Wrist Curls | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 4 | 10 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 6 | Reverse Wrist Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 4 | Reverse Lunge (Dumbbell) | 3 | 10 reps |
| 5 | Standing Calf Raise | 3 | 12 reps |
| 6 | Glute Bridge (Bodyweight) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 10 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 5 | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 1 | 12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
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 legs upper 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 dumbbell only. 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 30 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 upper 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 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 legs upper 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
