Push Pull Legs Upper Lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 5 reps | @6 |
| 2 | Chest Supported Row (Machine) | 3 | 8 reps | @7.5 |
| 3 | Wide Grip Lat Pulldown | 3 | 12 reps | @7 |
| 4 | Rear Delt Fly (Machine) | 3 | 12 reps | @8 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9.5 | ||
| 6 | Overhead Tricep Extension (Cable) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 3 | Incline Chest Press (Machine) | 3 | 12 reps | @9 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 3 | 12 reps | @8.5 |
| 4B | Bicep Curl (Dumbbell) | 3 | 10 reps | @8.5 |
| Superset | ||||
| 5A | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 5B | Hammer Curl | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 12 reps | @8.5 |
| 2 | Standing Calf Raise | 3 | 10 reps | @8 |
| 3 | Squat (Barbell) | 1 | 8 reps | @7.5 |
| 2 | 8 reps | @8 | ||
| 4 | Romanian Deadlift (Barbell) | 2 | 12 reps | @8 |
| 5 | Leg Curl | 3 | 10 reps | @8 |
| 6 | Leg Extension | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Incline Chest Press (Machine) | 3 | 12 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 12 reps | @8.5 |
| 6 | Rear Delt Fly (Machine) | 3 | 12 reps | @8.5 |
| 7 | Lateral Raise (Cable) | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @7.5 |
| 1B | Bicep Curl (Dumbbell) | 3 | 12 reps | @7.5 |
| Superset | ||||
| 2A | Overhead Tricep Extension (Cable) | 3 | 12 reps | @7.5 |
| 2B | Hammer Curl | 3 | 12 reps | @7.5 |
| 3 | Standing Calf Raise | 3 | 10 reps | @8.5 |
| 4 | Deadlift (Barbell) | 3 | 8 reps | @7.5 |
| 5 | Leg Press | 3 | 15 reps | @7 |
| 6 | Hip Abductor (Machine) | 2 | 15 reps | @7 |
| 7 | Back Extension (Weighted) | 3 | 12 reps | @6.5 |
Common questions
Yes, Push Pull Legs Upper Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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 Lower 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 1 week. 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 Lower 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
