John’s Nautilus Push/Pull/Legs split
Custom workout for beginners using machines only
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10–12 reps | @6.5 |
| 2 | Shoulder Press (Machine) | 3 | 10–12 reps | @6.5 |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps | @6.5 |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | @6.5 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @6.5 |
| 6 | Sled Push 20-30 Yards | 4 | AMRAP | @6.5 |
| 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps | @6.5 |
| 2 | Seated Row (Cable) | 4 | 10–12 reps | @9.5 |
| 3 | Face Pull | 3 | 12–15 reps | @6.5 |
| 4 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @6.5 |
| 5 | Wrist Curls | 3 | 12–15 reps | @6.5 |
| 6 | Reverse Wrist Curl (Barbell) | 3 | 12–15 reps | @6.5 |
| 7 | Sled Push 20-30 Yards | 5 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10–12 reps | @6.5 |
| 2 | Seated Hamstring Curl | 4 | 10–12 reps | @6.5 |
| 3 | Leg Extension | 3 | 12–15 reps | @6.5 |
| 4 | Plate Pinches | 3 | 0.3–0.5 min | @6.5 |
| 5 | Sled Push 20-30 Yards | 5 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10–12 reps | @6.5 |
| 2 | Shoulder Press (Machine) | 3 | 10–12 reps | @6.5 |
| 3 | Cable Crossover | 3 | 12–15 reps | @6.5 |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | @6.5 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @6.5 |
| 6 | Sled Push 20-30 Yards | 5 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps | @6.5 |
| 2 | Seated Row (Cable) | 4 | 12–12 reps | @6.5 |
| 3 | Face Pull | 3 | 12–15 reps | @6.5 |
| 4 | Lying Reverse Fly | 3 | 12–15 reps | @6.5 |
| 5 | Wrist Curls | 3 | 12–15 reps | @6.5 |
| 6 | Sled Push 20-30 Yards | 5 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10–12 reps | @6.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @6.5 |
| 3 | Leg Extension | 3 | 12–15 reps | @6.5 |
| 4 | Standing Calf Raise | 3 | 15–20 reps | @6.5 |
| 5 | Plate Pinches | 3 | 0.3–0.5 min | @6.5 |
| 6 | Sled Push 20-30 Yards | 5 | AMRAP | @6.5 |
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, John’s Nautilus Push/Pull/Legs split 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.
John’s Nautilus Push/Pull/Legs split 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.
John’s Nautilus Push/Pull/Legs split 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
