IntermediateFree

Upper Lower / Push Pull Legs

Built Different: Power Meets Volume.

Elias Breuer· Nov 2025

9athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's, Strength

Equipment

Full Gym

Session length

90 min

A 5-day Upper/Lower → Push/Pull/Legs hybrid built to maximize strength and size. The first two heavy days push your limits, the last three volume days pack on muscle. Every 5 weeks, you deload, reset, and come back stronger — with a focus on bench press dominance, progressive overload, and long-term gains.

Who it's for

Intermediate athletes ready for a structured program

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

Chest

11.9%

Triceps

11.9%

Front Delts

11.2%

Upper Back

10.3%

Lats

9.3%

Biceps

8.3%

Hamstrings

7.3%

Quadriceps

6.6%

Rear Delts

5.4%

Glutes

4.6%

Middle Delts

Abductors

3.3%

Calves

2.6%

Forearms

Adductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	5 reps	80%
2	Lateral Raise (Dumbbell)	3	8–10 reps	@10
3	Lat Pulldown	1	6–8 reps	@10
		1	6–8 reps	@10
		1	6–8 reps	@10
4	Chest Supported Row (Machine)	1	6–8 reps	@10
		1	6–8 reps	@10
		1	6–8 reps	@10
5	Rear Delt Fly (Machine)	2	10–12 reps	@10
6	Chest Fly (Cable)	2	8–10 reps	@10
7	Tricep Extension (Barbell)	2	8–10 reps	@10
8	Bicep Curl (EZ Bar)	2	8–10 reps	@10
9	Dip (Bodyweight)	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	3	6–8 reps	@10
2	Lying Leg Curl	3	6–8 reps	@10
3	Leg Extension	1	8–10 reps	@10
		1	8–10 reps	@10
4	Hip Adductor (Machine)	2	AMRAP	@10
5	Hip Abductor (Machine)	2	8–10 reps	@10
6	Calf Raise (Machine)	2	8–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	70%
		1	8 reps	70%
		1	8 reps	70%
		1	8 reps	70%
2	Incline Bench Press (Dumbbell)	1	10–12 reps	@10
		1	10–12 reps	@10
		1	10–12 reps	@10
3	Lateral Raise (Dumbbell)	1	10–12 reps	@10
		1	10–12 reps	@10
		1	10–12 reps	@10
4	Tricep Pushdown (Cable)	1	10–12 reps	@10
		1	10–12 reps	@10
5	Tricep Extension (Barbell)	1	10–12 reps	@10
		1	10–12 reps	@10
6	Chest Fly (Cable)	1	10–12 reps	@10
		1	10–12 reps	@10
7	Dip (Bodyweight)	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	1	AMRAP	@10
		1	AMRAP	@10
2	Lat Pulldown (Close Grip)	1	10–12 reps	@10
		1	10–12 reps	@10
3	Standing Pullover (Cable)	1	8–10 reps	@10
		1	8–10 reps	@10
4	Seated Row (Machine)	1	10–12 reps	@10
		1	10–12 reps	@10
		1	10–12 reps	@10
5	Rear Delt Fly (Machine)	1	10–12 reps	@10
		1	10–12 reps	@10
		1	10–12 reps	@10
6	Bicep Curl (Dumbbell)	1	8–10 reps	@10
		1	8–10 reps	@10
7	Bicep Curl (EZ Bar)	1	10–12 reps	@10
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	1	10–12 reps	@10
		1	10–12 reps	@10
		1	10–12 reps	@10
2	Lying Leg Curl	1	10–12 reps	@10
		1	10–12 reps	@10
3	Leg Extension	1	10–12 reps	@10
		1	10–12 reps	@10
4	Calf Raise (Machine)	1	15–20 reps	@10
		1	15–20 reps	@10

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, Upper Lower / 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 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.

Upper Lower / Push Pull Legs 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper Lower / 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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