pushin_Fe PPLUL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 4 | 10 reps |
| 2 | Barbell Row (smith Machine) | 4 | 8 reps |
| 2 | 15 reps | ||
| 3 | Lat Pulldown | 4 | 12 reps |
| 4 | Hammer Curl | 4 | 8 reps |
| 5 | Alternating Dumbbell Curl | 3 | 15 reps |
| Superset | |||
| 6A | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 6B | Abs Crunch (Machine) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 4 | 20 reps |
| 2 | Incline Bench (smith Machine) | 4 | 8 reps |
| 2 | 15 reps | ||
| 3 | Chest Press (Machine) | 3 | 10 reps |
| 4 | Pec Deck (Machine) | 4 | 12 reps |
| 5 | Seated Dip (Machine) | 4 | 12 reps |
| Superset | |||
| 6A | Dumbbell Skull Crushers | 3 | 10 reps |
| 6B | Plank | 3 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Monster Walks (hip Circle) | 3 | 10 reps |
| 2 | Squat (Smith Machine) | 4 | 6 reps |
| 2 | 12 reps | ||
| 3 | Close Stance Squat (Smith Machine) | 4 | 10 reps |
| 4 | Hip Thrust (smith Machine) | 4 | 10 reps |
| 5 | Seated Calf Raise | 4 | 20 reps |
| Superset | |||
| 6A | Leg Extension | 3 | 12 reps |
| 6B | Hammer Strength Ab Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 20 reps |
| 2 | High Row | 4 | 10 reps |
| 3 | Incline Chest Press (Machine) | 4 | 10 reps |
| 4 | Hammer Strength MTS Row | 3 | 12 reps |
| 5 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 6A | Preacher Curl Machine | 4 | 10 reps |
| 6B | Single Arm Overhead Tricep Extension | 4 | 10 reps |
| Superset | |||
| 7A | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| 7B | Bicep Curl (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Monster Walks (hip Circle) | 3 | 10 reps |
| 2 | Hip Thrust (smith Machine) | 5 | 5 reps |
| 3 | Romanian Deadlift Smith Machine | 4 | 6 reps |
| 2 | 12 reps | ||
| 4 | Good Morning | 4 | 10 reps |
| 5 | Leg Curl | 4 | 12 reps |
| Superset | |||
| 6A | Calf Machine (pf) | 3 | 10 reps |
| 6B | Plank | 3 | 0 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, pushin_Fe PPLUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 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.
pushin_Fe PPLUL 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
pushin_Fe PPLUL 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
